Welcome to the fifth episode of a Week In The Fitness Culture Swole Program! Day 5 is all about muscle endurance and hamstring work.
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Workout
2 x 20 – Leg Lifts (0:40)
2 x 15 – Band Pull Throughs (0:45)
2 x 10 each – Single Leg Glute Bridges (0:54)
2 x 5 each – Single Leg Squat Off Box (1:10)
2 x 3 each – Lateral Jumps (1:20)
1a. Deadlift (2:00)
3x15
45/50/55 of deadlift max
1b. TKE (2:14)
3x10
2:30 rest
2a. Low Bar Box Squat (2:57)
3x15
40/45/50 of Back Squat Max
2b. Standing Calf Raise 3x15 (3:10)
Rest 2 min
3a. DA DB RDL 3x15 (3:48)
3b. Seated Calf Raise 3x15 (3:58)
Rest 90
4a. BB Forward Lunge 3x10 each (4:39)
4b. 45* Back Extensions 3x10 (4:50)
4c. Hamstring Curls 3x10 (5:45)
Rest 90
LISS 15 min
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