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Week 4 - Deload

Day 1 - Bend
Corrective Stretches

Warm Up

Speed or Power Work

Strength
1. Deadlift - 5 x 5 @ 50%

2. Deadlift off 12” Blocks - 5 x 5 @ 50%

Auxiliaries
1. Seated Cable Row - 4 x 10

2. Neutral Grip Pull Up - 4 x 10

3. Cable Face Pull - 4 x 10

Trunk
1. Hyperextensions - 3 x 20
Week 4 - Deload
Day 2 - Push
Corrective Stretches

Warm Up

Speed or Power Work

Strength
1. Bench Press - 5 x 5 @ 50%

2. Board Press or Bench Press off Pins - 5 x 5 @ 50%

Auxiliaries
1. Incline Bench Press - 4 x 10

2. DB Bench Press - 4 x 10

3. Dips - 4 x 10

Trunk
1. Hanging Leg Raise - 3 x 20
Week 4 - Deload
Day 3 - Squat
Corrective Stretches

Warm Up

Speed or Power Work

Strength
1. Squat - 5 x 5 @ 50%

2. Squat off Pins - 5 x 5 @ 50%

Auxiliaries
1. Step Ups - 4 x 10 each leg

2. RDL - 4 x 10

3. Hamstring Curl - 4 x 10

Trunk
1. Side Plank - 3 x 45 seconds each
Week 4 - Deload
Day 4 - Push
Corrective Stretches

Warm Up

Speed or Power Work

Strength
1. Overhead Press - 5 x 5 @ 50%

2. Overhead Press off Pins - 5 x 5 @ 50%

Auxiliaries
1. Upright Row - 4 x 10

2. Plate Front Raise - 4 x 10

3. Rear Delt Raise - 4 x 10

Trunk
1. Sprinter Sit Ups - 3 x 20

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