Friday 3.12.21

A.M. Strength Training

Warm Ups (on the 2:00):

- Back Squats: 97x9, 137x7, 187x5, 227x3, 277x1

- Standing Calf Raises: 50x 2x12, 3x11

Work Sets:

Heavy Squat Movement (on the 2:00):

- Back Squats: 227x 5x5 (slow eccentrics)

Hip Hinge with Core (on the 2:30):

- Banded Romanian Deadlifts: 187 x 4x8

- Vacuum Trunk Twists: 4x20

Knee Extensions Movement with Core (on the 2:00):

- Sissy Squats: 2x 4x10

- Vacuum Trunk Twists: 4x20

Knee Flexion Movement with Core (2:00):

- Supine Hanging Leg Curl: 2x9, 2x8 (work to 4x10)

- Vacuum Trunk Twists: 4x20

Single-Leg Quad Focus (on the 2:30):

- Bulgarian Split Squats: 10x 1x12, 5x 3x12 (each leg)

P.M. Conditioning:

- None