Apex Performance Training LLC – APEX Performance Training

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Superset A.

Rest 2 minutes after each set of SUPERSET A. There are 4 sets. Glutes and Hamstrings are the target.

Sumo Deadlift (4×10 )

Touch N Go

4 sets, 10 reps

-RPE 8-9

Focus on pushing with quads and glute simultaneously. When you touch n go, its more of a tap than a bounce off the floor.

Glute Bridge (4×20)

4 sets, 20 reps

Use a dumbbell or kettlebell or bodyweight

-RPE 9

Superset B.

Rest 2 minutes between each set of SUPERSET A. There are 3 sets, Back and Biceps are the target.

Rest 30 seconds between the rows and hang power cleans

Barbell Row (3×10)

3 sets, 10 reps

-RPE 8

Pause and squeeze through the belly button at the top.

Hang Power Clean (3xMAX REPS)


-RPE 10

Use the same weight you used for bent over rows. Use your hook grip or your grip will give out. Stay between 5-10 reps


Dumbbell Bicep Curl (3×7/7)

3 sets, 7 reps on each side

-RPE 8-9

– No rest between switching side. No rest between sets either.

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