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

Lateral raises, drop set style

10 reps heavier, 15 reps lighter

AMAP in 3-5 minutes. Rest as needed.