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Lower B
Strength · Hinge-pattern lower body.
Deadlift
3 × 4–6 Rest: 3 min Target: RPE 7–8
Neutral spine. Push the floor away.
- Barbell
Front Squat
3 × 6–8 Rest: 2–3 min Target: RPE 7
Elbows high. Sit between the hips.
- Barbell
Hip Thrust
3 × 8–12 Rest: 90 sec Target: RPE 7–8
Pause at lockout. Ribs down.
- Barbell
- Bench
Bulgarian Split Squat
3 × 8 / side Rest: 90 sec
Slight forward lean is fine. Keep the front heel down.
- Dumbbell
- Bench
Hamstring Curl
3 × 10–12 Rest: 75 sec
Control the eccentric.
- Machine
Back Extension
2 × 10–12 Rest: 60 sec
Squeeze glutes at the top. Do not hyperextend the neck.
- Bodyweight