Workout Mon 15th July

Workout

A. (Single Leg) Glute Bridge 2 x 30sec (each leg)
B. Squat 5 x 3; 3min rest
* add 2.5 – 5kg on last week, ideally same weight across ALL sets
C1. Pendlay Row 4 x 6; 1min rest
C2. DB Bench 4 x 12; 1min rest
C3. Banded Deadbug 4 x 30sec; 90sec rest

Optional: DB External Rotation 2 x 10/10
* 10% of Bench 1rm