August Posterior Chain Challenge
For the August challenge, we are working on developing posterior chain strength. The focus should be on proper posture and movement, not on load or speed. Be especially careful of the Jefferson Curls; they can be dangerous if performed too quickly or with too much weight (meaning you cannot round up any of the percentages below). If the weight feels too easy then you’re wrong: go slower! Do one movement each day, rotating through the three movements (three day cycle).
A) 3×10 slow good mornings + 1 sec hold at bottom @14% or less of DL 1RM
B) 3×10 super slow Jefferson curls @7% or less of DL 1RM
C) 3×10 hamstring drops (Russian Leans), keep ‘em light and smooth