Lower B (Hinge & Posterior)

• Theme: posterior chain without the conventional deadlift. Hinge, hamstrings, glutes, bulletproof low back.

🛷 Prep

• Backward Sled Drag · 3–5 min · Tibialis Raise — 2 × 20–25

🍑 Work

• Romanian Deadlift — 4 × 6–10 · 2–3 RIR · main hinge; progress range of motion
• Nordic Curl — per Nordic Curl Progression · eccentric focus, weaning off the band
• Hip Thrust — 3 × 8–12 · glutes, near-zero spinal load (or Back Extension)
• Reverse Nordic Curl — 2–3 × 8–12 · quads / knee, KOT
• Jefferson Curl — 3 × 5–8 · light, slow — bulletproofs the low back through controlled flexion