Smith Machine Box Squats (Slightly Below Parallel): 175x12x4
Hammer Calf Press: 175x12x4
GHR: Failure at 12, 10, 8, 8, 6 reps.
45 degree Hyperextension: Failure at 13, 12, 11, 10, 9 reps.
Pallof Press Isometric Holds: 25 lbs for 30 seconds for three sets
Assisted Pistols (Average Band): 5 sets of 9
20 Minutes on the Elliptical.
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