Buy in: Day 2 of the 100 Day Burpee Challenge!!! 2 burpees.
8 Reps: Cat/Camel, Birddog, Side-lying bridge, Single-leg hip thrust on bench, Toes to bar.
8 reps Hip Circle Rodeo: side step left, right, forward, backwards, PVC good mornings (yes with hip circle), single leg RDL left, right (yes with hip circle).
Deadlift: 5 sets of 8 reps. Straight Sets.
65-75% of 1RM as a guide. Quality above all else. Position is power. Deadlifts don't wreck backs, poor form wrecks backs. Listen to your body. If you're hard of hearing, your back will end up screaming at you.
3 sets circuit fashion-
25 reps Hip thrusts with slam ball or kb in your lab performed on a bench.
8 reps good morning (sensible loading!)
15 reps Med ball squeeze. Lay on your back and put your feet on the floor. Place a medicine ball between your legs at about your knees and squeeze-hard. Maintain the contraction for two seconds.