5 Sets
15 lightweight reps
12 heavier reps
10 heavier reps with 2 second slow count on descend each rep
8 heavier reps with 2 second slow count on descend each rep
8 heavy reps with 2 second slow count on descend each rep

Notes: Pay close attention to the demonstration video. When lifting the load push down with your legs rather than putting all the pulling emphasis on your back. However, you are supposed to feel this is on your lower back as well as it does work your back and legs. When pulling up think vertically, don’t lead by lifting your booty up first but rather concentrate in pushing down on the ground with legs and lifting up all lower body at once. Rest 90 seconds between sets.