6
mvmts
18
sets
0:39
dur
7.6k lbs
vol
community
sequence
force absorption protocol
w1·d1
movements
A — 3 rounds
01
aligned hip airplanes
set 1
reps
8
set 2
reps
8
set 3
reps
8
02
single leg hip thrust
set 1
weight
55lbs
reps
8
set 2
weight
55lbs
reps
8
set 3
weight
55lbs
reps
8
03
single leg calf raises
set 1
weight
97.5lbs
reps
12
set 2
weight
97.5lbs
reps
12
set 3
weight
97.5lbs
reps
12
04
sl leg curl
set 1
weight
47.5lbs
reps
15
set 2
weight
47.5lbs
reps
15
set 3
weight
47.5lbs
reps
15
05
banded face pull
set 1
reps
10
set 2
reps
10
set 3
reps
10
06
rear delt raises
set 1
weight
15lbs
reps
15
set 2
weight
15lbs
reps
15
set 3
weight
15lbs
reps
15
other sessions in this sequence
J
created by
jace mirador
@emirador