Squat 1

A1

Notes:

Heel Elevated Front Squat

5 second eccentric, 4 second pause in bottom. 5 sets of 4 reps. Complete Rest (3-5min)

  • 5 Sets

B1

Notes:

Hack Squat

3 sets of 6-8 reps. Partial Rest (2 min)

  • 3 Sets

C1

Notes:

Seated Leg Curl

4 sets of 12/10/8/15 - Partial Rest (2 min) Increase weight on each set, then decrease back down for the final set, aiming to use the same weight as Set 1 for Set 4

  • 4 Sets

D1

Notes:

Leg Extension

3 sets of 12-15 reps

  • 3 Sets

Superset

D2

Notes:

. Reverse Nordic Curl

3 sets of 10 reps

  • 3 Sets

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