Monday, August 3 2015
Buy In: 10 reps- hip thrusts (use a bench, bodyweight), side-lying bridges, pvc good mornings, toes to bar, crunches. Samson stretch left and right side.
Deadlift 5 sets of 5 reps straight sets@80-85%
barbell shrugs with a pause at the top (load=bw men/70% bw women)
front plate raises (men use a 25#plate/women 15#)[hold the plate out in front of you like a steering wheel and then raise it over your head like you're going to do walking lunges]