Workout A

All exercises, except for kettlebell swings, are performed for 10 repetitions using a 13-Repetition Max2 (RM) weight.

(10–12 reps each side, at a 13 RM on first set weight selection) (four-second negative lowering portion only) × 10 or until you cannot control descent —6–12 reps each leg (and gluteus medius on sides) -> Progression: start with 30 seconds front, 30 seconds each side, working up to 90 seconds maximum × 15–25 Repeat sequence 2–4 times. [Note from The Kiwi: “A bit slow on concentric for my tastes, but acceptable.  Do these two seconds down, explosive up.”]

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