Training: Back

WARMUP
SI Stability: 3x
Side Leg Raises: 2 sets of 20 reps
Single Leg Split Squat: 15 reps per side
Single Leg Thrust: 15 reps per side
Single Leg Same Side Deadlift: 15 reps each side
LOW BACK DEADLIFT WORK
Conventional Deadlift (off 1 plate): 10 x 135lbs, 5 x 225lbs, 1 x 275lbs, 1 x 315lbs, 1 x 335lbs, 1 x 365lbs
HEAVY to HIGH REPS
3 SUPERSETS
Seated Rows: 8 x 240lbs
Medium Grip Pulldowns: 25 x 60lbs
3 SUPERSETS
D Grip Rows: 10 x 200lbs
D Grip Pulldowns: 25 x 60lbs
3 SUPERSET
Incline D Grip Bench Support Rows: 20 x 95lbs
T-Bar Rows: 20 x 180lbs
3 QUAD SETS
Face Pulls (Straight): 20 x 100lbs
Face Pulls (D Grip): 20 x 100lbs
Cable Pullovers (Straight): 20 x 100lbs
Cable Pullovers (D Grip): 20 x 100lbs
4 SUPERSETS
Barbell Shrugs: 20 x 135lbs
Under Grip Rows: 20 x 135lbs
FRONT SQUAT – PAUSE NO BELT –
(4) 10 x 135lbs
LOW BACK & CORE GPP
Back Extensions:
4 sets of 15 reps
Cable Crunch
4 sets of 25 reps
Ab Wheels
4 sets of 25 reps

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