A1
Notes:Romanian Deadlift
6 sets of 8/8/6/6/4/4 reps - Take an intentionally slow 5 second eccentric (lowering phase) - Complete Rest - (4min)
- 6 Sets
B1
Notes:Smith Machine Rear Leg Elevated Lunge
3 sets of 6-8 reps. Pause in the bottom position on all reps for 2 seconds. Take rest be-tween EACH LEG & set. Partial Rest (90s)
- 3 Sets
C1
Notes:Single Leg Lying Leg Curl
3 sets of 6-8 reps. Finish all sets with a 10 second Max Isometric Hold at the mid-range (Rest for a couple of breaths if needed to be able to hit this range at the end of your set). Partial Rest (60s)
- 3 Sets
D1
Notes:45 Degree Hyperextension
2 sets of 12-15 reps. Finish all sets with a 30 second low intensity isometric hold in the stretched position. Partial Rest (90s)
- 2 Sets