1. Barbell Row
Sets & Reps: 4 × 8-10 | RIR: 2 | Tempo: 2-0-1-0
0
Rest: 2 min
Key Form Cue:
Hinge at your hips to keep a flat back; pull the bar towards your belly button.
2. Lat Pulldown (Close Grip)
Sets & Reps: 3 × 20 | RIR: 1-2 | Tempo: 3-0-1-0
0
Rest: 90 sec
Key Form Cue:
Use an underhand, shoulder-width grip to emphasize the lower lats and biceps.
3. Dumbbell Bicep Curls
Sets & Reps: 3 × 20 | RIR: 1-2 | Tempo: 2-0-1-0
0
Rest: 90 sec
Key Form Cue:
Supinate (twist) your wrist as you curl up for a stronger bicep contraction.
4. Glute Bridge
Sets & Reps: 3 × 20 | RIR: 1 | Tempo: 1-1-1-0
0
Rest: 60 sec
Key Form Cue:
Focus on a powerful glute squeeze at the top of each rep. This is for activation.
5. Hip Flexor Stretch
Sets & Reps: 2 × 45 sec / side
0
Rest: 30 sec
Key Form Cue:
Kneel and gently push your hips forward while keeping your torso upright.