Warm Up
2 rounds
8–10 glute bridges (slow eccentric)
8–10 single-leg Romanian deadlifts
8–10 bird dogs / side
:30 easy ski/bike

Reminders
Hips hinge, not back
Core braced
Controlled movement

Strength
Hex bar deadlift

Every 3 min x 6 sets
6–8 reps, heavy but controlled**
contrast with 8-10 Kb Swing

**Pause at the top, slow eccentric **

Accessory
2- 3 rounds
• 10–12 Db Romanian deadlifts
• 10–12 Hip thrusts
• 5-8 Nordic Curl

2 rounds
:30/:30 Bird Dog Hold
12-15 Back Ext
15-20 Pull Apart