Preparation Block 

Cycle 1/Week 4

Box Squat (comp depth) 

5x3(295) 

Pendulum Hip Press

10(315) 10(360) 10(405) 10(450) 

Reverse Hyper 

10(180) 10(225) 10(270) 10(315) 

3 rounds:

15 Hip Adduction (140) 

15 Hip Abduction (140) 

15 Flex Ab Machine (120)