A1
Notes:Side Lying Compound Raise
5 sets of 8-12. Start with a 12RM, you’ll organically drop down to 8 reps by the final round. Go back and forth side to side with no break between each arm. Minimal Rest (0s)
- 5 Sets
B1
Notes:Romanian Deadlift
4 sets of 6. 5 second eccentric (lowering phase) Leave 2RIR on all sets. Partial Rest (2 min)
- 4 Sets
C1
Notes:Lying Leg Curl
4 sets of 8-10. Partial Rest (2min)
- 4 Sets
D1
Notes:Walking Lunges
3 sets of 20 steps per side. Minimal Rest (0s)
- 3 Sets
Superset
D2
Notes:Leg Extensions
3 sets of 15-20 reps. Partial Rest (2min)
- 3 Sets