Complete the following:
3x5 Weighted Box Jumps
3x5 Natural GHR
Finish the workout with 3x10 Hip Extensions.
notes:
1) Rest 3-5 minutes between sets.
2) The weighted box jumps are performed jumping up onto a box 24â€-36†high. Preferably a weighted vest will be utilized, however dumbbells held at the sides may also be used as long as extreme care is taken for safety. Add enough weight so that these are challenging for five reps. Use the same weight for all three sets.
3) During the Natural GHR, be conscientious to maintain the same degree of forward lean at all times during each repetitions' descent and ascent.
4) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular.