Back Squat 5-5-3-3-3-1-1-1-1 reps.
Practice L sit & L sit pirouettes for 20 minutes.
Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets. Post loads and L sit progress to comments
Sportscience.org offers peer reviewed sport science. Thanks to Dr. Jim Cawley of Dynamax for the link.
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- Samuel Johnson