Strength Training (Leg Day A):
Lower Leg/ Ankle Superset (3:30):
- Standing Calf Raises: 65x 2x14, 3x13
- KB Tibialis Raises: 35x 2x14, 3x13
- Vacuum Trunk Twists: 5x20
Heavy Squat Movement (2:30):
- Slant Board Safety Bar Squats: 70x13, 90x12, 110x11, 130x10, 150x9, 152x 5x8
- Vacuum Trunk Twists: 5x20 (between the first 5 sets of squats)
Hamstrings (2:30):
- Hanging Leg Curls: 0x 4x10
Single-Leg Quads (3:00):
- ATG Split Squats: 40x 3x12
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