Friday 11.12.21

Strength Training (Leg Day B):

Lower Leg/ Ankle and Core (3:30):

- Standing Calf Raises: 65x 4x14, 1x13

- KB Tibialis Raises: 35x 4x14, 1x13

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 45x13, 95x12, 135x11, 185x10, 225x9, 244x 5x8

- Vacuum Trunk Twists: 5x20 (superset with first 5 sets of RDL's)

- Slant Board Air Squats: 0x 14, 13, 12, 11 (superset with set 6-9 of RDL's)

Moderate Squat Movement (2:30):

- Slant Board Landmine Squats: 81x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 47x 1x12, 46x 2x12