Strength Training
Warm Ups (on the 2:00):
- Back Squats: 98x9, 138x7, 188x5, 228x3, 278x1
- Standing Calf Raises: 50x 5x10
Work Sets:
Heavy Squat Movement and Calves (on the 2:00):
- Back Squats: 228x 5x5
- Standing Calf Raises: 50x 5x10
Hip Hinge (on the 2:00):
- Banded Romanian Deadlifts: 188 x 4x8
Knee Flexion and Knee Extensions Superset (on the 2:00):
- Hanging Leg Curls: 3x9, 1x8
- Sissy Squats: 3x 4x10
Single-Leg Quad Focus (on the 2:30):
- Bulgarian Split Squats: 10x 2x12, 5x 2x12 (each leg)
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