Warm Up:
- None
Strength Training:
Quads and Hamstrings Superset:
- Bulgarian Split Squats: 35x 5x10, 26x 5x10
- DB Romanian Deadlift Shrugs: 65's x 5x10, 60's x 5x10
Back Squat Warm Ups and Standing Calf Raises Superset:
- Squats: 120x9, 160x7, 210x5, 250x3, 300x1 (3-second negatives, 1-second pause)
- Calf Raises: 10x 2x15, 5x 3x15
Back Squat Work Sets:
- Squats: 250x 5x5
Core Circuit:
- Serratus Crunches: 35's x 5x10
- Flutter Kicks: 5x15 (2-count)
- vacuum Trunk Twists: 5x20
Back Squat Work Sets:
- Squats: 250x 5x5
Core Circuit:
- Serratus Crunches: 35's x 5x10
- Flutter Kicks: 5x15 (2-count)
- vacuum Trunk Twists: 5x20
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