3-4 sets:
- 8-10 ZERCHER SQUATS w/barbell on arms using pad, wide sumo stance, controlled going down, squeeze at the top
- 15-20 HYPER-EXTENSIONS on ball w/ankle weights, legs come up and a little to the side, slow and controlled
- 8-10 SINGLE LEG ROMANIAN DEADLIFTS w/dumbbell, slight bend in knee; repeat other leg
Equipment needed:
- Barbell and pad
- Ankle weights
- Ball
- Dumbbell
*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.
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