4 “Giant Sets”:
10 Kneeling Single Arm Dumbbell Press (Each Side)
10 Romanian Deadlifts
15 Close Grip Push-ups
15 Weighted Pausing Hip Extensions (25/15)
Athlete’s choice on loading, but it must be moderate enough so that allows for unbroken repetitions each time. On the hip extensions, pause for a full two seconds at the top of each repetition. Rest 2:00 – 3:00 between sets.