SETS AND REPS HERE 👇 Note: Perform all REP MAX (RM) sets to failure Warmups: a) Facepulls: 2 sets x 12 reps b) Barbell Box Squats: 2 sets x 5 reps 1. Barbell Squats: 4 sets x (5 rep max, 5 rep max, 10RM, 25RM) 2. Barbell Hip Thrusts (Better strength option) *OR Glute Ham Raises: 4 x (25, 10, 5, 5) 3. Dumbbell (DB) Bulgarian High/Low Split Squats: 2 x 10-12RM (Alternate from High to Low on EACH rep) 》Bodyweight Explosive Plyo Hops: 1 x Failure on each leg 4. DB TKE Drop Lunges: 2-3 x 10-12RM each leg 5. DB Abductor Goblet Squats: 2 x 10-12RM each leg 6. Hip-band Ladder Finisher: 1-2 x 10 in Ladder fashion (1 step left, 1 step right, 2 steps left, 2 steps right... all the way to 10) Have fun 💪🥲 and watch out for bees 🐝
