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There’s a bit of volume here, so remember to build yourself up over time (progressive overload).
A: 4 x 8 Floating Deadlift
(You can perform these like any other conventional deadlift.)
Bar lining to your midfoot.
Arms straight down, feet facing forward, bend down to grab the bar outside your shins.
Knees driving out, lats to pelvis, deep breath in, and push the world away.
Pause for 2 secs for each rep.
B1: 4 x 12 High Bar Back Squat
For this workout, you can focus on the bar path. Think about what your body would have to do to keep the perfect form.
Hips back first. Drive your knees outward.
Pelvis tucked, chest up. Eyes face forward as you go down.
Lower until your legs are parallel to the ground.
B2: 4 x 12 Toes in Lying Hamstring Curl
Toes in will train your semimembranosus (aka one of the most neglected hamstring muscles), which helps the flexion of your knee.
Turn your toes in to kiss, and then pull your heels towards your bum. Avoid extending through your lower back. Pull the rib cage down to your pelvis, bracing your abs.
C: 4 x 8 Single Leg Hack Squat
(Awesome for your glutes.)
See how far you can go down by using your non-working leg to be the measurement of depth.
(Aim to hit the floor in each rep.)
D: 4 x 12 Leg Press
Feet shoulder-width apart.
Engage your core, aim for full hip flexion on your way down, push the weight away with your heels.
E: 3 x 12-15 45 Degree Back Extension
Your setup is super important in this.
Set the pad under your hip.
Set your spine into a neutral position by bringing your pelvis to your rib cage.
Think about stretching your hamstrings as you head towards the floor.
To go up, squeeze your glutes to pull your upper body and then dig your hips into the pad at the top.
Need help with your training plans?
Hattie x The SMP Team