Squat 1

A1

Notes:

Heels Elevated Back Squat

5 second eccentric - 6 sets of 5/3/2/5/3/2 Complete Rest (3 min) Aim to use a challenging weight and increase it across the first 3 sets. Then go slightly heavier for the second 3 sets. For example Wave 1 Set 1 - 100kg x 5 reps Set 2 - 102.5kg x 3 reps Set 3 - 105kg x 2 reps Wave 2 Set 4 - 102.5kg x 5 reps Set 5 - 105kg x 3 reps Set 6 - 107.5kg x 2 reps

  • 6 Sets

B1

Notes:

Leg Press

3 sets of 8/8/AMRAP - Backdown set on final set (decrease load by 20%) - Partial Rest (2 min)

  • 3 Sets

C1

Notes:

Lying Leg Curl

2 sets of 8-10 reps. Minimal Rest (0s)

  • 2 Sets

Superset

C2

Notes:

Lying Leg Curl

Partial Reps - Increase load from C1 by 10% after hitting failure point, perform bottom half Partials with 5 second hold in peak contraction. 2 sets of 8-10 reps. Partial Rest (2 min)

  • 2 Sets

D1

Notes:

Good Morning

3 sets of 4-6 reps. 5 second eccentric, pause in bottom for 1 second. Partial Rest (90s)

  • 3 Sets

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