Training: Legs

5 minute stationary bike
Squat Warmup
4 Sets
Back Extensions: 15 reps
Step Ups: 10 each leg
Side Step Ups: 10 each leg

Low Bar Back Squat – No Bands (1 count pause)
10 x 135lbs, (2) 10 x 225lbs, (2) 15 x 225lbs

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

3 SETS
GHD Back Extensions: 15 reps
GHD: 15 reps
GHD Sit-ups: 15 reps
Cable Crunch: 20 x 130lbs

Conditioning
2500m Row for time

Nutrition
11am – 14oz Ground Turkey, 1/3 cup of sunflower seeds
5pm – 14oz Chicken Breast, 1/3 cup Almonds

Personal Training Available
Follow on IG @adrian_ohare

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