Thursday 2.25.21

  Warm Up:

- Back Squats: 45x11, 95x9, 135x7, 185x5, 225x3, 275x1

- Standing Calf Raises: 50x 5x11

Strength Training:

Heavy Squat Movement:

- Back Squats: 225x 5x5 (slow eccentrics)

Hip Hinge with Core:

- Banded DB Romanian Deadlifts: 80's x 4x8

- Vacuum Trunk Twists: 4x20

Knee Extensions Movement with Core:

- Sissy Squats: 0x 4x10

- Vacuum Trunk Twists: 4x20

Knee Flexion Movement with Core:

- Supine Hanging Leg Curl: 4x8 (work to 4x10)

- Vacuum Trunk Twists: 4x20

Single-Leg Quad Focus:

- Bulgarian Split Squats: 0 x 3x15 (each leg)

Lateral Movement

- Lateral Lunges: 0x 50 (25 each side)