Tuesday, April 13, 2021

A1. Safety Bar Squat

5 Reps x 3 sets @ 90% of last week's number

rest 2:00 after the hamstring curls

A2. Banded Hamstring Curl

20 reps x 3 sets

B1. Box Step Ups

18/ 14/12 reps

RPE 8 here

box height is set at knee joint! NO HiGHER

Rest :90 seconds

B2. Plate loaded Seated Leg Extension

20 reps x 4 sets

**Set up a bench on 2 45's under each leg...Carry the plate in front of your shins with your feet dorsi-flexed.

C1. Dbl DB Romanian Deadlift

15 reps x 3 sets

1/4 BW in each hand

C2. Copenhagen Plank

4 sets for max effort.

rest :90 betwen efforts

C3. Wall Sit to Max Jump Squats

:30 wall sit into MAX JUMP SQUATS x 5