9. Juni 2026

Warm-up
3 Min Cardio

3rounds
5 Glute Bridges
10 Hip Hinge

Spezific Warm up

Deadlift

10 Stiff leg deadlift

10 Deadlift

Backsquat

5 Backsquat 50X0

5 Backsquat 53X0

5 Backsquat 1 1/2 

Strength
5×3 Deadlift @ 85–90% (RPE 8–9)
3×3 Back Squat @ 70–75% (RPE 7–8)

Accessory
3×8 Romanian Deadlift (RPE 8)
3×6–8 Pull-ups (RPE 8–9)
3×10 Hip Thrust (RPE 8)
3× 30s Hollow & Arch hold