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
495×5
Deadlift (toes at plates):
315×5
315×5
315×5
315×5
45-degree Hypers * GHRs (4/2):
×10*10
×10*10
×10*10
Adduction * Abduction * Kickbacks:
20×10*10*10
30×10*10*10
30×10*10*10
Rocking V-bar Pushdowns:
50×20
70×20
70×20
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes