ROGERS UPDATES

Set #1

Hip Press - 16-20 Reps

When you are able to complete the 20th rep add weight the next workout.

Rest - 3 minutes

Pendulum Leg Curls - 8-12 Reps

When you are able to complete a 12th rep add weight the next workout.

Rest 90 seconds

Pendulum Leg Extension - 8-12 Reps

When you are able to complete a 12th rep add weight the next workout.

Rest - 3 minutes

Set #2

Hip Press - 16-20 Reps

The starting weight will be less than in Set #1. Add weight when the 20th rep is achieved.

Rest - 3 minutes

Pendulum Leg Curls - 8-12 Reps

The starting weight will be less than in Set #1. Add weight when the 12th rep is achieved.

Rest - 90 second

Pendulum Leg Extensions - 12 Reps

The starting weight will be less than in Set #1. Add weight when the 12th rep is achieved.

Rest -  3 minutes

Set #3

Hip Press - 16-20 Reps

The starting weight will be less than in Set #2. Add weight when the 20th rep is achieved. On the last rep from 16-20 a spotter assists one extra rep which is lowered as slow as possible.

Pendulum Hip Press

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