Stronger Together
MAIN LIFT:
1. Negative hip thrusts
4 x 12-9-6-12
Rest 90 seconds-2 minutes
Suggested filler: side plank hip dip with twist
2A. TRX feet supported pullups
3 x 5-10
2B. RKC plank
3 x 20 second max holds
Rest 60 seconds
3A. Band single leg deadlifts
3 x 8-10 RL
3B. Sway squats
3 x 8-10 RL
Rest 60 seconds
4A. Half kneeling single arm band chest press to single arm overhead dumbbell press
3 x 8-10 each
4B. Alternating cross body front raises
3 x 5-10 RL
Rest 60 seconds
IF TIME: FUN + FRESH FINISHER:
Lateral raises, drop set style
10 reps heavier, 15 reps lighter
AMAP in 3-5 minutes. Rest as needed.