Hypertrophy Week 1 Day 5

Dynamic warmup (10 min)

Lower Body- 60-90 sec rest between sets

Front Squat + Tuck Jump - 5x6 + 5 tuck jumps/set

BB RDL - 4x10

KB Walking Lunge - 2x20 each leg; use 20-24kg KB's

Reverse Hyperextension - 3x15

Leg Extension - 3x12

Glute Bridge - 4x10

Broad Jump - 3x8

MetCon

Row - 2x1000m; 1 min break between sets


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