BB deadlift
4 × 5
Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.
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Day 5 — Workout 5 · Cycle 1
Workout 5
ResistanceHIIT
Diagram & technique
Superset— 3 rounds, performed together
a) BB jump squats
3 × 10
Prescribed load
33% of 1 rep max
Choose which max this percentage applies to
Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.
b) BB shrugs
3 × 12
Glute-ham raises
3 × 10
Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.
Superset— 2 rounds, performed together
a) Step ups holding DBs
2 × 12
holding DBs
b) Seated calf raise
2 × 15
Optional HIIT — Overhead Squats
OptionalHIIT Overhead Squats w/ 20% 1 rep squat max - 4 sets - AMAP in 20 sec, rest 30 seconds, repeat
4 sets · 20s work · 30s rest
HIIT timer
Round 1 / 4
0:20
Work
Set 1