Complete the following:
3x5 Tempo Weighted Deck Squats
3x5 Tempo Single Leg Archups
60 sec Tempo 1/2 Windshield Wipers
Finish the workout with 3x10 Hip Extensions.
notes:
1) Rest 3-5 minutes between sets.
2) Use a Tempo of 313 for the Weighted Deck Squats, Single Leg Archups and the ½ Windshield Wipers.
3) Add enough weight to the Deck Squats so that they are very challenging for five repetitions. A good additional weight to strive for is performing these holding either a 35 or 45lb. plate. The five repetitions should be continuous.
4) For the Single Leg Archups first perform 5 repetitions on one leg and then immediately perform 5 repetitions on the other leg prior to resting .
5) ½ Windshield Wipers are found on BtGB, pg. 139.
6) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular.