A1
Notes:Squat Variation
Pause in bottom for 2 seconds. 5 sets of 5. Partial Rest (2 min) Your choice of Squat variation - Aim to use this across ALL phases for strength progression Split into individual exercises (not superset) if needed, using same rest period
- 5 Sets
Superset
A2
Notes:. Lying Leg Curl
Pause in peak contraction for 2 seconds. 5 sets of 5. Partial Rest (2 min) Split into individual exercises (not superset) if needed, using same rest period
- 5 Sets
B1
Notes:Smith Machine Rear Leg Elevated Split Squat
Pause in the bottom for 2 seconds. Rest between each leg/set. 3 sets of 6-8 reps. Partial Rest (30s)
- 3 Sets
Superset
B2
Notes:Single Leg Romanian Deadlift
3 sets of 6-8 reps. Partial Rest (90s) Load with a Dumbbell or Holding Plate on your non working leg, and use your working side arm for balance as needed.
- 3 Sets
C1
Notes:Glute Kickback
3 sets of 12-15. Partial Rest (60s)
- 3 Sets