ZS-MMA-Pullup, Hyper Extension

Horizontal Loading
ULT
Rope Pull up
reps 10
weight_lbs Body Weight
Tempo controlled
Rest 60 seconds
Set Reps Weight Tempo Rest
1 10 Body Weight lbs Controlled 60 seconds (h:m:s)
2 10 Body Weight lbs Controlled 60 seconds (h:m:s)
3 10 Body Weight lbs Controlled 60 seconds (h:m:s)
4 10 Body Weight lbs Controlled 60 seconds (h:m:s)
LLT
Machine Back Hyperextension/ 45 Degree – Glute Focused
reps 10
load moderate
Tempo controlled
Rest 60 seconds
- Place feet at a 45 degree angle on the foot rest - Remove the spine from the equation by keeping your back curved throughout the lift. This will put all the focus on glute muscle activation. - As you rise up for the lift, squeeze your glutes at the top end. NOTE: You will not raise up as high as lower back focused lifts on the 45 Degree Machine with your back curved.
Set Reps Load Tempo Rest
1 10 Moderate Controlled 60 seconds (h:m:s)
2 10 Moderate Controlled 60 seconds (h:m:s)
3 10 Moderate Controlled 60 seconds (h:m:s)

Hold Weight at chest