Apex Performance Training LLC – APEX Performance Training
Superset A.
Deadlift (4×6)
4 sets, 6 reps
-RPE 7
Be explosive with the hips, tempo on the way down. Think “push into the ground and squeeze glute and quads at the top”
Weighted Chin-ups (3x MAX REPS)
Use a weight that will get you between 5-8 reps.
-RPE 8-9
Use any scale that will get you to those reps.
Superset B.
Romanian DeadLift (RDL) (3×15)
Double Dumbbell
-RPE 9
Only go as far as your hamstring will go. Slow coming down, explosive coming up.
Single Leg Hip Thrust (3×10/10)
This is a difficult exercise so its okay to only use your bodyweight.
-RPE 9
Skill/Accessory
Banded Lat Pull Down (3×10/10)
Single Arm Pull Down
-RPE 8-9
Keep your body centered when pulling down. Slightly tilt your chest back 45 degrees.