My original plan was to do close stance pause squatting on my secondary lower body day. However with the issues I was having doing close stance squats with my adductors, I decided to go with Good Mornings as my main movement, and do machine work for close stance leg press and do some light adduction machine to work on strengthening them. I'm doing the Pin/Dead Stop variation of Good Mornings with the SS Yoke Bar I did when I was training at The Spot Athletics. This is one of my favorite GM variations because you have the same consistent range of motion each rep, and you don't have to worry about over-flexing your back and getting hurt. This movement really works the back, abs, glutes, and hamstrings; and along with the dead stop rows and straight leg deadlifts will really be strengthening the links needed for my deadlift to increase.
A1. Seated Adductor Machine - 4x20
A2. Lying Hamstring Curl Machine - 4x15
B. SS Yoke Bar Good Mornings - 4x6 2/ 240lbs
[youtube=https://www.youtube.com/watch?v=mko1nqFNuxM]
C1. Dead Stop Bent Over Rows - 3x10 w/ 295lbs
[youtube=https://www.youtube.com/watch?v=ONAKx3-yPJ4]
C2. GHR Ladders - 3x5
*3 positions per rep: low, mid, full GHR.
D1. Close Stance Leg Press - 3x15
*slow eccentric, explosive concentric.
D2. Ab Cable Pulldowns - 3x10
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