Thursday — Lower lift

Training ≈56m / 65m budget · +16m warm+stretch ≈ 72m total · back to week

Hip prep · Stretch mats (location assumed)*

8 min

Leg Swings10-12 each side

Glute Bridge12-15

easy activation, neutral spine

Squat + hinge · Main-floor racks & benches (~8 racks, bench/incline)

straight sets

Back Squat — ramp + top set2×ramp, then top set of 5 @ 155 lb

guess — anchor lift: brace hard, no grinding

Back Squat — back-offs6×8 @ -20% @ 155 lb

volume work, keep it moving

Good Morning6×10

light bar, braced hinge

Single-leg pair (rotated: split squats in) · Main dumbbell rack

10 rounds · rest 60s

DB Split Squat10×8 each leg

rotated in for the Bulgarians — start moderate

DB Romanian Deadlift10×10-12 @ 45 lb

guess — long hamstrings, flat back

Stretch · Stretch mats (location assumed)*

8 min

Couch Stretch60s each side

Hamstring Stretch45s each side

90/90 Hip Stretch60s each side

Session from earlier