12-20-21 MONDAY max effort
![12-20-21 MONDAY max effort](http://sistersofironapparel.com/cdn/shop/articles/logoweb_35665005-48ba-4026-bc79-73957cf8d53e.gif?v=1639352309)
- COMPETITION STANCE 1" DEFICIT DEADLIFT AGAINST 25% BAND TENSION- WORK UP TO A 1 REP MAX
Rita- 3x1deadlift opener, 2nd attempt with reverse bands - 3X3 DEFICIT BANDED DEADLIFT DOWN SETS
- 3X8 SSB HATFIELD SQUAT
- 3X12 WEIGHTED GLUTE HAM RAISES OR BACK EXTENSIONS
- 3X20 REVERSE HYPERS
- 4X10 DECLINE BENCH SITUPS (PUT THE BENCH IN FRONT OF A CABLE STACK, USE THE ROPE ATTACHMENT FROM THE BOTTOM, ROPE HANDLES OVER YOUR SHOULDER
- FINISH WITH:
3 Sets:
30 Glute "Supermans"
30 banded Inner Thigh
30 banded Outer Thigh