egestions on wnicn week te rer As many reps as possible. always use a spotter and good form. aim Perform with bands if no lat pulldown, drive elbows down and in Focus on the mind-muscie connection 2-2 second pause at the bottom of each rep, full squeeze at the to As many reps as possible always use = spotter anc good form. Aim ies reps De lying leg curl machine or nordic ham curl if mo machine access Arc the dumbbell out, mind-muscle connection with middle fb] can do with cables or bands, squeeze triceps to move the weight Ae many reps ss possible. Always use = spotter snd good form. Aim ies reps Reset each rep (don"t touch-and-press} Use bands if no machine access, mind-muscle connection with q Focus on rounding your back as you crunch hard! ‘Aim fora new PR. Start with 200% and increase by ~2.596 every atte intl you hits SS RPE Use = spotter and good form! Perform with bands if no lst pulldown, drive elbows down and in Focus on the mind-muscie connection 2-2 second pause at the bottom of each rep, full squeeze at the to Bim for = new PR. Stan with 20080 and increase by ~2.596 every atte! OR ou betes SS RPE eee eotroe amet cool foment