Superset A.
Lower Body. Quads and Glute.
Rest 1-2 minutes after each set of SUPERSET A.
Back Squat (3×10 + 1xFailure)
3 sets, 10 reps
-RPE 8
1 set to failure using same weight. Goal is to achieve maximum muscle recruitment to finish off lower body. Aim to do more than 10 reps.
Control the eccentric, with an explosive concentric. Do no bounce out of the hole.
Deficit Reverse Lunge (3×10/10)
Use Single Dumbbell in Suitcase, Contralateral to working leg.
3 sets, 10 reps each side
-RPE 9

Superset B.
Upper Body. Shoulders and Tricep.
There will be 3 exercises for this superset.
Rest 1-2 minutes after each set of SUPERSET B.
Seated Shoulder Press (3×12)
3 sets, 12 reps
-RPE 8-9
Arms go down to 90 degrees then extend fully overhead.

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