251007

Lower Posterior Chain

Warmup / Shoulder Prehab

- Single Leg Glute Bridge x10/leg
- Banded Hamstring Curl x15
- Air squat x15

A) Pre-Fatigue

2 Sets

1. Banded Reverse Crunch ×20
2. Banded Hamstring Curl ×20

Rest 1:00

B) Intensity Superset

EMOM x 8min: Box Squat ×5 @11X1

Rest 1–2min then

EMOM x 8min: Barbell Hip Thrust ×5 @21X0

C) Strength Balance / Finisher

2–3 sets:
1. Hand Supported Front Foot Elevated Split Squat ×6–8/leg
2. Forearm Plank ×30–40s
3. Standing Calf Raise ×10–12 @11X2

Cooldown

- Couch stretch 1min/side
- Banded hamstring stretch 1min/side
- Breathing reset x2min

Log and Additional Details

A1) Orange Band

A2) Orange Band

B1) 115# (too light)

B2) 115# (too light)

C1) 20#/each

C2) BW

C3) 55#