645: Week 9: Lower Body Strength

by vargasj6

Settings

lbskgs

Summary

June 27th, 2025
54 minutes
38 sets, 495 reps
11559 lbs

1. EMOM Deadlifts (645: WK9-LBS)

Set 1: 10 x 30 lbs
Set 2: 10 x 30 lbs
Set 3: 10 x 30 lbs
Set 4: 10 x 30 lbs

Total: 1200 lbs

2. EMOM Squats (645: WK9-LBS)

Set 1: 5 x 30 lbs
Set 2: 5 x 30 lbs
Set 3: 5 x 30 lbs
Set 4: 5 x 30 lbs

Total: 600 lbs

3. Plank Row (645: WK9-LBS)

Set 1: 20 x 20 lbs
Set 2: 20 x 20 lbs
Set 3: 20 x 20 lbs

Total: 1200 lbs

4. Bear Plank Row (645: WK9-LBS)

Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs

Total: 600 lbs

5. Split Squat Dumbbell Staggered Stance DB Wrap Around R/L (645: WK9-LBS)

Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 10 x 20 lbs
Set 5: 10 x 20 lbs
Set 6: 10 x 20 lbs

Total: 1200 lbs

6. Frog Hip Thrusts (645: WK9-LBS)

Set 1: 15 x 30.20000076293945 lbs
Set 2: 15 x 30.20000076293945 lbs
Set 3: 15 x 30.20000076293945 lbs

Total: 1359.0000343322752 lbs

7. Front Rack Alternating Reverse Lunge (645: WK9-LBS)

Set 1: 30 x 20 lbs
Set 2: 30 x 20 lbs
Set 3: 30 x 20 lbs

Total: 1800 lbs

8. L Sit-Up R/L (645: WK9-LBS)

Set 1: 10 x 15 lbs
Set 2: 10 x 15 lbs
Set 3: 10 x 15 lbs
Set 4: 10 x 15 lbs
Set 5: 10 x 15 lbs
Set 6: 10 x 15 lbs

Total: 900 lbs

9. Sumo Squat Hold DB Row R/L (645: WK9-LBS)

Set 1: 15 x 30 lbs
Set 2: 15 x 30 lbs
Set 3: 15 x 30 lbs
Set 4: 15 x 30 lbs
Set 5: 15 x 30 lbs
Set 6: 15 x 30 lbs

Total: 2700 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined