Warm Up:
- None
Strength Training:
Quads, Hamstrings and Core Circuit:
- Bulgarian Split Squats: 35x 2x10, 26x 8x10
- DB Romanian Deadlift Shrugs: 65's x 4x10, 60's x 6x10
- Vacuum Trunk Twists: 10x20
- Vacuum Trunk Twists: 10x20
Back Squat Warm Ups and Standing Calf Raises Superset:
- Squats: 135x9, 185x7, 225x5, 275x3, 315x1 (3-second negatives, 1-second pause)
- Calf Raises: 5x 4x15, 0x 1x15
Back Squat Work Sets:
- Squats: 250x 1x5, 245x 4x5
Back Squat Work Sets:
- Squats: 250x 1x5, 245x 4x5
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