Back Squat (Sumo Stance)
3 sets of 15
4010
Cable Goblet Squat (Wide Stance)
V-Grip Attachment
3 sets of 10
Barbell Hip Thrust
3 sets of 15
1012
Leg Press (Feet High &Wide)
3 sets of 10
4010
Seated Single Leg Curl
15,12,10,8 - Pyramid Set
Nordic Hamstring Curl (Eccentric)
4 sets of 12
4 sec tempo down, restart at the top
Step Up Calf Raise
2 sets of 1,2,3,4,5,6,7,8,9,10
Superset with
Seated Calf Raise
2 sets of 15
1113
LATS/TRAPS
Lat pullDown (behind the head) |
|
Lat pulldown (UNDERHAND grip)
Landmine roW |
|
Plate shrugs
seated row |
|
Straight arm pulldown (rope)
incline chest sUpported dumbbell row |
|