Complete the following:
3x5 Tempo SLS
3x5 Tempo GHR
60 sec Tempo Body Levers
Finish the workout with 3x10 Hip Extensions.
notes:
1) Rest 3-5 minutes between sets.
2) Add weight as necessary to the SLS and GHR in order to make them quite challenging for the 5 repetitions.
3) For the SLSs first perform 5 repetitions on one leg and then immediately perform 5 repetitions on the other leg prior to resting .
4) Use a Tempo of 313 for the SLS, GHR and the Body Levers.
5) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular.