MLF Group HomeMLF WorkoutsVideo Movement Index


1)Single leg Bulgarian split squat
Build to a 10 rep max on each leg. (left and right leg might be slightly different choose a weight you can perform on both)

2)Drop to 85% and perform 3 sets of 10

Rest as needed before workout


2 rounds

“The Post Workout Pump”
Dumbbell Waterfall
Perform 40 alternating dumbbell curls (20 per arm) Start as heavy as possible and work your way down by 5lb increments until you reach 5lb dumbbells.