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Phase 4 ? Weeks 7 and 8

Strength Workout B

#
Exercise

Sets


Reps


Set Rest


Transition Rest

1
Dumbbell Deadlift / Front Squat (rotate btwn these two exercises)

3 to 5


3 to 5


2 min


2a
Split Squat (rear leg elevated)

2 to 3


10 to 12


60 sec


2b
Step Up

2 to 3


10 to 12


60 sec


3a
Back Extensions / Stiff Legged Deadlift (rotate btwn these two exercises)

2 to 3


10 to 12


60 sec


3b
Standing Vertical Barbell Twist (torso square)

2 to 3


10 to 12


60 sec