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Banded stand crunches
Do a few reps with the bar to get familiar with it, do a few warm up sets until you are ready to engage in the max effort movement.
After you have completed your warm-up sets do no more than 7 working sets. This means on your 7th set you should be going for a new 3rm
Now that you know your max you should only do 3 lifts above 90% and the third one should be a new PR.
Deep breath into belly and hold throughout the lift. To start the concentric phase push into the bar with your back first
Barbell RDL 6x6
Standing ankle weight hamstring curls 3x20
Reverse hyper 4x10
Sled pull throughs 4x30m