Preparation Block 

Cycle 1/Week 5

Box Squat (comp depth) 

5x3(315) 

Pendulum Hip Press 

10(225) 10(315) 10(405) 10(495) 

Reverse Hyper 

10(225) 10(270) 10(315) 10(360) 

2 rounds:

15 Hip Adduction (140) 

15 Hip Abduction (140) 

15 Flex Ab Machine (135)