Strength Training
Warm Ups (on the 2:00):
- Back Squats: 52x11, 102x9, 142x7, 192x5, 232x3, 282x1
- Standing Calf Raises: 55x 4x10, 50x 1x10
Work Sets:
Heavy Squat Movement and Calves (on the 2:00):
- Back Squats: 232x 5x5
- Standing Calf Raises: 50x 5x10
Hip Hinge (on the 2:00):
- Banded Romanian Deadlifts: 192 x 5x8
Knee Flexion and Knee Extensions Superset (on the 2:30):
- Hanging Leg Curls: 2x10, 3x9
- Sissy Squats: 7x 5x10
Single-Leg Quad Focus (on the 2:30):
- Bulgarian Split Squats: 10x 5x12 (each leg)
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