ATP Pull
A Max Effort Lower session using the ATP for y’all.
1️⃣ATP Conventional Deadlift 1RM
🔸45% 1RM straight weight on the bar
🔸to increase weight, ONLY add weight to carriage
🔸bar set just below knee height
2️⃣ATP Conventional Deadlift 2x3
🔸grip 2 finger widths wider(each hand)
🔸reset reps
3️⃣Back Extension 3x6
🔸bar of choice on back(we prefer giant cambered bar)
🔸1-1000 pause at top(ensures muscle is used and not momentum)
4️⃣Seated Banded Hamstring Curl 5x40
🔸heels together, toes outward
1️⃣ATP Conventional Deadlift 1RM
🔸45% 1RM straight weight on the bar
🔸to increase weight, ONLY add weight to carriage
🔸bar set just below knee height
2️⃣ATP Conventional Deadlift 2x3
🔸grip 2 finger widths wider(each hand)
🔸reset reps
3️⃣Back Extension 3x6
🔸bar of choice on back(we prefer giant cambered bar)
🔸1-1000 pause at top(ensures muscle is used and not momentum)
4️⃣Seated Banded Hamstring Curl 5x40
🔸heels together, toes outward
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