Leg Day A
Warm Up:
Walking Lunges:
- 26 x 103 steps each leg (3x11 and 7x10, holding a 26 lbs KB)
Strength Training:
Posterior Chain and Calves Superset:
- DB Romanian Dealift Shrugs: 65x 1x10, 60 x 4x10 (3-second negatives)
- Standing Calf Raises: 5x 1x15, 0x 4x15 (3 second negatives)
Front Squat Warm Ups and Vacuum Trunk Twists:
- Front Squats: 50x 9, 100x7, 140x5, 190x3, 230x1 (3-second negatives, 1-second pause)
- Vacuum Trunk Twists: 0x20, 5's x 20, 10's x 20, 15's x 20, 20's x 20
Front Squat Work Sets:
- 190x 5x5
Front Squat Work Sets:
- 190x 5x5
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