Friday – Jan 30, 2026

Friday

A) dynamic iso back squats.

pause for 3 sec. @ peak contaction [1/4 depth]x 4 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.

5 rounds for time

500m row

15 db FS 50/35# per hand