Perform the following:
3x5 Tempo SLS
3x5 Tempo Natural GHR
3x4 Tempo Archups
Finish the workout with 3x10 Hip Extensions.
notes:
1) Perform today's workout as 3 giant sets. This means perform a set of the SLS, rest 30 sec, a set of the Natural GHR, rest 30 sec and then the Archups. These three movements performed in sequence constitute one giant set. Rest 3-5 minutes between giant sets
2) Perform 5 repetitions of SLS on the right leg and then immediately on the left leg prior to resting.
3) Add as much weight as possible to the SLS and the Archups to make them quite challenging for the 5 repetitions.
4) Perform the SLS, Natural GHR and the Archups with a tempo of 313. This is read as a 3 second descent, a 1 second pause and then a 3 second ascent.
5) Use just barely enough assistance from your arms to control the Tempo of the Natural GHR.
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.