Table 2.
Day 1 | Sets × Reps | Day 2 | Sets × Reps |
---|---|---|---|
‘Strength’ Hip Thrust or Squat | 3 × 4–8 | ‘Explosive’ Hip Thrust or Squat | 4–6 × 3–6 |
‘Explosive’ Hip Thrust or Squat | 4–6 × 3–6 | ‘Strength’ Hip Thrust or Squat | 3 × 4–8 |
Bench Press | 2 × 8 | Overhead Press | 2 × 8 |
Unilateral Row | 2 × 8 | Lat Pull Down | 2 × 8 |
:30 Plank Hold | 2 × 30s | :30 Plank Hold | 2 × 30s |