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I’ve found the single leg DB RDL to have a much higher trainability by using a support. Clearly the balance required is much lower and this shouldn’t replace the unsupported version, but if you’re looking to increase loading and change the stimulus this will do the trick. - - Try 5 sets of 5 on each leg with the heaviest load you can handle.
Got a solid one in at my new gym digs BSC Dorchester. I've been referencing the coaching of my longtime friend Jason Brown (video above). If you are looking to improve your overall strength and conditioning programming, Jason is your dude.
Below is what I worked through pre-Pats game yesterday:
A. KB Warm-Up 10 Reps of each X 3 Rounds
-KB Squat or Single Leg Variation
-KB Swing Variation
-KB Core Work
B1. Heavy Single DB Reverse Lunges for 5 Reps to Single Leg RDL (Jason demos a really cool assisted SLRDL movement above) for 5 Reps X 5 Rounds
B2. Trap Bar DL with slow eccentric 5 Reps X 5 Rounds
C1. Lat Pulldowns 15 Reps X 5 Rounds
C2. Tricep Pressdowns 12 Reps X 5 Rounds
D1. Zottman & Hammer Curls 8-10 Reps X 3 Rounds
D2. Neutral Grip DB Presses 12 Reps X 3 Rounds
Thank you for crushing!