Legs 2

A1

Notes:

Squat

4 Cluster Sets. To perform a Cluster set, use an 5RM, and perform as many sets of 2 as possible, with only 10 seconds between each set. For example, you may end up performing 3-4 sets of 2 (total of 6-8 reps) using an 5RM - this is considered 1 Cluster. Partial Rest (120s)

  • 4 Sets

B1

Notes:

Leg Press

3 sets of 6. Perform a Rest Pause set on the final set only. To do this, push to failure at roughly 6 reps, then take 20 seconds rest, and push to failure again. Partial Rest (120s)

  • 3 Sets

C1

Notes:

Front Foot Elevated Split Squat

3 sets of 10-12 reps Partial Rest (60s)

  • 3 Sets

D1

Notes:

Lying Leg Curl 1 1/4s

All the way down, 1/4 of the way up, all the way down, all the way up - counts as 1 rep. Perform 3 sets of 6-8 reps. Partial Rest (60s)

  • 3 Sets

E1

Notes:

Standing Calf Raise

10 reps with a 3 second pause in the top, 10 reps with a 3 second pause in the Strech 10 reps with no pauses. That counts as 1 set - 3 sets like this Partial Rest (90s)

  • 9 Sets

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