Strength
a) Barbell Hip Thrusts – 5×8 (Heavy – Pause each rep & squeeze)
b) GHR or Hamstring Sliders – 5×8 (control eccentric) or 5×12 (sliders)
c) Barbell Bench Press – Work up to a heavy single, then 5×8 @ 70-75%
d) EZ Bar Curls – 4×12 (heavy)
e) L-SIt/Tuck (pegboard) –6×30 Seconds —rest 45-60 sec in between