A1
Notes:Front Foot Elevated Split Squat
3 sets of 10-15 reps\r\nPartial Rest (2 mins) 1-2 RIR on All Sets
- 3 Sets
B1
Notes:Seated Leg Curl
3 sets of 8-10 reps Partial Rest (2 mins) Finish all sets with a Rest Pause Set. To do this, take the set to 1-2 RIR at 8-10 reps. Then, take 5-10 seconds rest and go again for an additional 2-5 reps (whatever you can manage with good technique)
- 3 Sets
C1
Notes:45 Degree Hyperextension
3 sets of 8-10 reps Partial Rest (2 mins) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets 1 second pause in stretch and top position of each rep
- 3 Sets
D1
Notes:Deadlift
3 sets of 8-10 reps Partial Rest (2 mins) 2-3 RIR on All Sets. Dead Stop Reps
- 3 Sets