Lower 2

A1

Notes:

Reverse Band Hack Squat

3 sets of 6-8. Partial Rest (1min)

  • 3 Sets

Superset

A2

Notes:

45 Degree Hyperextension

3 sets of 10-12. Complete Rest (3min) B1. Glute Bridge - 3 Sts of 10-12. Start each set with a 10 second maximal Isometric hold be-fore commencing reps. Partial Rest (60s)

  • 3 Sets

B1

Notes:

Glute Bridge

3 Sets of 10-12. Start each set with a 10 second maximal Isometric hold before commencing reps. Partial Rest (60s)

  • 3 Sets

Superset

B2

Notes:

Bulgarian Split Squat

3 sets of 10-12. Partial Rest (90s)

  • 3 Sets

C1

Notes:

Lying Leg Curl

3 sets of 6-8. Minimal Rest (0s)

  • 3 Sets

Superset

C2

Notes:

Seated Leg Curl

3 sets of 10-12. Partial Rest (2min)

  • 3 Sets

D1

Notes:

Seated Calf Raise

3 sets of 10-12. Partial Rest (30s)

  • 3 Sets

Superset

D2

Notes:

Standing Calf Raise

3 sets of 8-10. Partial Rest (90s)

  • 3 Sets

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