Session 3

A – Front squat 5 sets of 3, rest 3 min

245/265/285/305/305

B – Single leg high box step ups with DBL KB front rack x 8/side, control negative each rep, rest 45 sec x 3 sets

I chose a 20″ box. 26lb kB this hurt. In a good way I have minimal flute activation that’s what my pt says.

C – BB hip thrusts x 12,9,6,24. rest 2 min, heavy for first 3 sets then go light and burn for last set

I did this but I don’t think I’m good at them. I also did them with my back on a bench. 205 was heaviest and 95 was my burner 135/185/205

D – Star plank x 20 sec/side, rest 40 sec x 6 sets

Wow I felt this in my glutes