West End Friday Lifting Class

Service Description

WARM UP 2 sets 10 Good mornings 10 Squats with a pulse 10 Single leg glute bridges 10 Empty Bar Deadlifts PART 1 3 Sets. 90s Rest Between Sets 1a) Deadlift x 12 @ approx 60% of 1RM 1b) KB Swing x 15 1c) Plank March x 20 PART 2 3 Sets 90s Rest Between Sets 2a) Sumo Deadlift x 12 2b) Single Leg Hip Thrust x 12 each side 2c) Straight leg lifts on bench PART 3 3 sets 60s rest between sets 3a) DB Reverse Lunge x 12/12 @ 25% bodyweight 3b) Short Lever Copenhagen Hip Raises x 15 each side 3c) Alt single leg v-ups x 20 PART 4 3 sets No rest 4a) Rower hamstring curls x 20 4b) Single leg calf raises x 15 each leg