Complete the following:
3x5 Tempo Deck Squats
3x5 Tempo HeS RLL
60 seconds Tempo Archups
Finish the workout with 3x10 Hip Extensions.
notes:
1) Rest 3-5 minutes between sets.
2) Add weight as necessary to the Deck Squats, HeS RLL and Archups in order to make them quite challenging for the prescribed repetitions.
3) Use a Tempo of 313 for each of the assigned exercises.
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.