Скачать или смотреть KONG EP 38 RDL Strength Wave Hamstring Progression

KONG EP.38 continues hinge progression with the established RDL wave format. The main Romanian Deadlift follows the same strength-focused structure: 8 reps, 5 reps, 3 reps, then back to 8 reps and finishing with 12 reps.

The early 8-rep set primes tension and groove. The 5 and 3 rep sets emphasize heavy, controlled loading — reinforcing posterior chain strength without grinding. Returning to 8 reps challenges technical consistency under fatigue, and the 12-rep finisher drives hypertrophy and hamstring density.

Accessory movements shifted to a slightly refined structure: 10 reps, 8 reps, 6 reps, and 12 reps. That 6-rep set adds a small bump in intensity while protecting recovery compared to heavy triples on isolation work. Hamstring curls, leg press, split squats, extensions, and back extensions all contribute to balanced lower-body development.

This block continues proving that progression doesn’t require max attempts — it requires repeatable structure.

Hinge strength is stacking. Hamstrings are growing.

Drop your current RDL triple below 👇

🏋️ Workout Structure

Romanian Deadlift (Wave):
8 reps
5 reps
3 reps
8 reps
12 reps

Accessories (Structured Volume):
10 reps
8 reps
6 reps
12 reps