Training: Legs

WARMUP
SI Stability: 3x
Side Leg Raises: 2 sets of 20 reps
Single Leg Split Squat: 15 reps per side
Single Leg Thrust: 15 reps per side
Single Leg Same Side Deadlift: 15 reps each side

BACK SQUAT
10 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 285lbs, 1 x 315lbs

BENCH PRESS — SPEED WORK
95lbs w/ (2) Red Bands
SPEED BENCH CIRCUIT:
Close Grip: 3 reps
Face/Neck Pulls: 20 reps
Medium Grip: 3 reps
Face/Neck Pulls: 20 reps
Wide Grip: 3 reps
Face/Neck Pulls: 20 reps
**3 TOTAL SETS**

LIGHT REP WORK — 3 TRI-SETS
Leg Extensions: 12 reps
Finisher 100 x 25lbs
Hamstring Curls: 12 reps
Finisher 100 x 25lbs
Seated Calf Raises: 25 x 160lbs
Finisher 100 x 50lbs
**Leg Extensions/Hamstring Curls: 3 count negative**

Weighted Back Extensions: (4) 15 x 45lbs
Ab Wheels: 4 sets of 25 reps

 

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