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Description

Lower Back, Upper Legs, Calves


Exercises

Set 1: 1 round
Barbell Stiff Legged Deadlift
Weights: Light
Barbell Stiff Legged Deadlift
12 reps
Rest
Rest
45 seconds
Barbell Stiff Legged Deadlift
Weights: Moderate
Barbell Stiff Legged Deadlift
10 reps
Rest
Rest
45 seconds
Barbell Stiff Legged Deadlift
Weights: Heavy
Barbell Stiff Legged Deadlift
8 reps
Rest
Rest
45 seconds
Barbell Stiff Legged Deadlift
Weights: Heavy
Barbell Stiff Legged Deadlift
6 reps
Rest
Rest
45 seconds
Barbell Stiff Legged Deadlift
Weights: Maximum
Barbell Stiff Legged Deadlift
4 reps
Rest
Rest
45 seconds

Set 2: 1 round
Barbell Deadlift
Weights: Light
Barbell Deadlift
12 reps
Rest
Rest
45 seconds
Barbell Deadlift
Weights: Moderate
Barbell Deadlift
10 reps
Rest
Rest
45 seconds
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
8 reps
Rest
Rest
45 seconds
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
6 reps
Rest
Rest
45 seconds
Barbell Deadlift
Weights: Maximum
Barbell Deadlift
4 reps
Rest
Rest
45 seconds

Set 3: 1 round
Weights: Light
Effort: Moderate
Barbell Forward Bends
12 reps
Rest
Rest
45 seconds
Weights: Moderate
Effort: Moderate
Barbell Forward Bends
10 reps
Rest
Rest
45 seconds
Weights: Heavy
Effort: Moderate
Barbell Forward Bends
8 reps
Rest
Rest
45 seconds
Weights: Heavy
Effort: Moderate
Barbell Forward Bends
6 reps
Rest
Rest
45 seconds
Weights: Maximum
Effort: Moderate
Barbell Forward Bends
4 reps
Rest
Rest
45 seconds

Set 4: 1 round
Weights: Light
Effort: Moderate
Single Leg Calf extensions
1 minute
Rest
Rest
30 seconds
Weights: Light
Effort: Moderate
Single Leg Calf extensions
1 minute
Rest
Rest
30 seconds
Weights: Light
Effort: Moderate
Single Leg Calf extensions
1 minute
Rest
Rest
45 seconds

Set 5: 1 round
Dumbbell Lunges
Weights: Light
Dumbbell Lunges
1 minute
Rest
Rest
30 seconds
Dumbbell Lunges
Weights: Moderate
Dumbbell Lunges
1 minute
Rest
Rest
30 seconds
Dumbbell Lunges
Weights: Heavy
Dumbbell Lunges
1 minute
Rest
Rest
45 seconds

Set 6: 1 round
Lunge Jump
Effort: Moderate
Lunge Jump
1 minute
Rest
Rest
30 seconds
Lunge Jump
Effort: Moderate
Lunge Jump
1 minute
Rest
Rest
30 seconds
Lunge Jump
Effort: Moderate
Lunge Jump
1 minute
Rest
Rest
30 seconds

Set 7: 1 round
Barbell Front Loaded Squats
Weights: Moderate
Barbell Front Loaded Squats
8 reps
Rest
Rest
45 seconds
Barbell Front Loaded Squats
Weights: Heavy
Barbell Front Loaded Squats
6 reps
Rest
Rest
45 seconds
Barbell Front Loaded Squats
Weights: Maximum
Barbell Front Loaded Squats
6 reps
Rest
Rest
45 seconds
Barbell Back Loaded Squats
Weights: Moderate
Barbell Back Loaded Squats
8 reps
Rest
Rest
45 seconds
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
6 reps
Rest
Rest
45 seconds
Barbell Back Loaded Squats
Weights: Maximum
Barbell Back Loaded Squats
6 reps
Rest
Rest
45 seconds


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