Work up to 1RM deadlift: 3x3@60kgs, 2x3@80kgs, 2x2@100kgs, 1@120kgs, 1@130kgs, 1@140kgs, 1@150kgs, 1@160kgs, 1@170kgs (officially…
Week 34 – Your Workout of the Week
Here is a lower back complete workout for you to trial, give us your feeback, cheers, ashley
Deadlift: 3 week progression see below
Safety Bar Combo Good Moring: 6 x 4 or 5 x 5 alternate weekly
Glute Ham Raise; 4 x 6 or 3 x 8 alternate weekly
Reverse Hyper: 3 x 8 or 2 x 12 alternate weekly
Single Leg Back Extension or 45 degree back extension: alternate weekly 1 x 24 or 2 x 12
3 week progression
Week 1: 6,5,4,4
Week 2: 5,4,3,3
Week 3: 4,3,2,2
