Exercise

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Romanian Deadlift

Prerequisites 4

Deadlift

Requires proficiency of 50%

Deadlift🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
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Glute Bridges

Requires proficiency of 50%

Glute Bridge🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼

Glute Bridge Hold🌐

4 sets of 15-30s holds
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One-Leg Glute Bridge🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼

One-Leg Glute Bridge Hold🌐

4 sets of 15-30s holds (ea. side)
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Hip Thrusts

Requires proficiency of 50%

Hip Thrust Hold🌐

4 sets of 15-30s holds
▼

Hip Thrusts🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼

One-Leg Hip Thrust Hold🌐

4 sets of 15-30s holds (ea. side)
▼

One-Leg Hip Thrusts🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼

Straight-Leg Ball Pickup

Requires proficiency of 50%

Straight Leg Ball Pickup🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼
Postrequisites 3

Romanian Deadlift + Knee Drive

Requires proficiency of 50%

One-Leg Romanian Deadlift with Knee Drive🌐

2 sets of 12-15 reps (ea. side)

Romanian Deadlift + Reach

Requires proficiency of 50%

One-Leg Romanian Deadlift with Reach🌐

2 sets of 12-15 reps (ea. side)

Stiff-Legged Deadlift

Requires proficiency of 75%

⚠ Stiff-Legged Deadlift🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.