Perform 3 sets each of:
1 Embedded BL + 5 Reverse Yewkis
1 Embedded PL + 5 XR Bulgarian Dips
1 Embedded FL + 6 Single Leg HLL
Finish the workout with 10 Bridge Wall Walks
notes:
1) Warm-up by performing 2-3 easier Curl/Dip variations prior to beginning your working sets. The variations used should initially begin with one that is quite easy and then get progressively more difficult from warm-up set to warm-up set.
2) Choose an embedded static strength variation that allows you to hold the position for 15 seconds per rep.
3) Rest 10-20 seconds between the embedded static and the subsequent exercise. Rest 1-2 minutes in between giant sets.
4) You may increase or decrease the intensity of the movement by adjusting the body position during which each movement is performed.
5) DO NOT skip the Bridge Wall Walks at the end of the Workout.