Lying Hamstring Curl:
50×10-100×10
110×10
120×10
130×12
Conventional Deadlift (paused reps):
135×10
225×5
315×5
405×5
Deadlift (paused):
315×5
315×5
315×5
RDL:
225×5
225×5
225×5
45-degree Hypers:
×10
×10
×10
GHRs (3-4/2):
×10
×10
×10
Adduction * Abduction * Kickbacks:
20×10*10*10
30×10*10*10
Band Pull-Aparts:
×25-25-25
Duration: 45 minutes