Friday 4.30.21

 Strength Training:

Warm Up (on the 3:00):

- Front Squats: 53x9, 103x7, 143x5, 193x3, 233x1

- Single Leg Standing Calf Raises: ox 2x 6/6, 3x 5/5 each leg

- Band Pull Aparts: 5x20

Strength Training:

Heavy Squat Movement with Calves and Upper Back (on the 3:00)

- Front Squats: 193x 5x5

- Single Leg Standing Calf Raises: 5x 5/5 each leg

- No Money's: 5x20

Hip Hinge with Core (on the 2:00):

- Banded Barbell Romanian Deadlifts: 193x 4x8

- Vacuum Trunk Twists: 4x20

Hamstring Dominant with Core (on the 2:00):

- Hanging Leg Curls: 3x10

- Vacuum Trunk Twists: 3x20

Quad Dominant with Core (on the 2:30):

- Sissy Squats: 3x10 (unweighted, knees to floor)

- Vacuum Trunk Twists: 3x20

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

- 1-Leg Landmine Romanian Deadlifts: 32 x 3x12 (each leg, not including bar weight)