6 Lunge + 3 Back Squat (6 x 9)
6 Reverse Lunge (Alternating)
3 Back Squat

You will either unrack the bar, or clean and press the bar onto your back.

From there you will complete 6 reverse lunges, alternating legs each time.

You will then finish the set by completing 3 back squats.

There is no RX weight for this. We suggest starting at 50% ish of your RM and either sticking there or going up if you feel comfortable.

Do NOT smash the knee into the ground. You should use a weight that you are confident you will not fail - especially no failing on the lunges!

You will take a big step back. Make sure not to step too narrow. Keep the front heel down and lower yourself down with control! The goal would be to get your knee to KISS the ground lightly then drive up!


Bent Over Row (6 x 3)
Take 5-10 minutes to build up to a working weight to start with. You can stay at the same weight or build up but only if you're able to maintain good posture for all three reps.

Deadlift the bar up. Lower it back down to below the knee and complete 3 rows.

During the row you will bring the bar between your chest and your belly button with your elbows back. Keep the heels down and belly tight.

You should have a slight knee bend and you should lower the weight back down to just below the knee with straight arms.