Training: Legs

15 Minute at Home: Foam Roll, Mobility & Stretch

POSTERIOR WARMUP: 2 SETS
Good Mornings: 20 x 45lbs
Stiff Leg Deadlifts: 10 reps x 45lbs
Back Extensions: 20 reps
Toes to Bar: 10 reps

Pyramid Pause Squats
*8-6-4-2
8 x 135lbs, 6 x 225lbs, 4 x 275lbs, 2 x 315lbs

Conventional Deadlift Speed Work
5 sets 3 x 225lbs

5 SUPERSETS
Leg Press (narrow stance): 20 x 270lbs
Barbell Split Leg Lunge: 10 x 135lbs

5 SETS
Lying Leg Curls: 20 x 50lbs

Tabata Timed Training (20 seconds max effort, 10 second rest) 8 sets
Leg Extensions: 50lbs
Leg Curls: 50lbs

Standing Calf Raises: 100 reps regular, toes in, toes out, 100 reps jumprope between sets

LOW BACK & CORE GPP
45 Degree Back Extensions: 3 sets of 15 reps
Ab Wheels: 4 Sets of 25 reps
Weighted Crunch: 4 sets of 15 @ 150lbs
Cable Crunches: 4 sets of 15 @ 150lbs

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