Training: LEGS

20 minute Mobility/Foam Rolling
5 minute stationary bike
4 Sets
Back Extensions: 15 reps
Step Ups: 10 each leg
Side Step Ups: 10 each leg

Back Squat – No Bands (1 count pause)
10 x 155lbs, 1 x 245, 1 x 295lbs, 1 x 315lbs

LEG EXTENSIONS
Pump Set 1 set of 100 x 30lbs
4 sets: 10 x 125lbs
4 sets: 2 up 1 down: 10 x 85lbs

LEG CURLS
Pump Set 1 set of 100 x 55lbs
5 sets: (2 count hold at the bottom, controlled negative to the top)
10 x 125lbs

4 SET
Decline Sit-ups: 20 reps
Cable Crunch: 20 x 130lbs

WALKING LUNGES
400 meters
Stadiums: 5 Rounds

Nutrition
11am – 12oz Ground Beef, ¼ stick butter
5pm – 12oz Ground Turkey, ¼ cup Almonds

Personal Training Available
Follow on IG @adrian_ohare

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