Day 1 – Legs & Front Splits W10B2

A1

Notes:

Seated Leg Curl

2 Sets 8-12 Reps with 90s Rest 0-1 RIR

  • 2 Sets

B1

Notes:

Romanian Deadlift

2 Sets 6-8 Reps with 120s Rest 0-1 RIR

  • 2 Sets

C1

Notes:

Squat

2 Sets 4-6 Reps with 120s Rest 0-1 RIR

  • 2 Sets

D1

Notes:

Single Leg Press

2 Sets 10-15 Reps with 120s Rest Rest Pause Set on final set. Perform the first set with a 10-15RM, leaving 0-1 RIR. Perform the second set with the same weight, and go to failure again - Once you hit this point, rack the weight, take 10-15 seconds rest, then go again to failure

  • 2 Sets

E1

Notes:

Couch Stretch

2 Sets 60s with 30s Rest

  • 2 Sets

F1

Notes:

Wall Reference Lunge

2 Sets 60s with 30s Rest

  • 2 Sets

G1

Notes:

Pike Pulse

2 Sets 10 Reps with 30s Rest

  • 2 Sets

Superset

G2

Notes:

Hug Hamstring Stretch

2 Sets 60s with 0s Rest

  • 2 Sets

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