Friday – Feb 06, 2026

Friday

A) dynamic iso back squats.

pause for 3 sec. @ peak contaction [1/4 depth]x 2 reps x 5 sets

this week add 5-10 pounds

B) Single leg barbell hip thruster.

4 reps / side , hold peak contraction for 3 sec @ top for 5 sets

This week add 10-20 pounds to the bar

C) Workout.

Minute 0-10:00

21-15-9

power clean 95/65

Front Squat 95/65

Minute 10:00

45 cal row