Westside Barbell
Tue Mar 19, 2019

Posterior Chain Strength and Prehab

1️⃣Sled Pull x10 Trips
-1 trip = 60m down AND 60m back (120m total)
-keeping glutei tight
-holding 40lb med ball low on hips

2️⃣Reverse Hyper 3x60@20% 1RM Back Squat
-low back emphasis

3️⃣Seated Banded Hamstring Curl 3x100

4️⃣Reverse Hyper 2x80@30% 1RM Back Squat
-glute emphasis

5️⃣Hanging Leg Raise 3x30
-knee raise if straight legs cannot be done