Warm-Up

• Banded Good Morning – 2×15

• World’s Greatest Stretch – 5/side

• Hip airplanes – 2×6/side

Main Block

1. Trap Bar Deadlift – 5×5 | Heavy & explosive; reset each rep

2. Box Jump – 4×5 | Stick the landing, soft knees

3. Romanian Deadlift (Barbell or Dumbbells) – 4×8 | hinge from hips

4. DB Step Up – 3×8/side | Drive through front heel

5. Kettlebell Swing – 3×12 | Snap from hips, not arms

Finisher / Core

• Hollow body hold – 3×30 sec

• Standing band rotation – 2×10 each direction

Train-X Notes: Recover 60–90s for power, 90–120s for heavy lifts.