Warm Up:

a) 5x10 6” Step Ups w/ constant tension on the loaded foot. The free leg will remain in front of the loaded leg with toes in dorsiflexion.

b) 5x10 Standing Leg Curls. Perform each repetition slowly during the eccentric.

Strength:

  1. 5x2 Front Squats, Increasing load each set ultimately working towards a heavy double.

  2. 4x5 Deadlifts, perform off of a block or pin, barbell loaded mid-shin or weights at 4” elevation.

  3. a) 5x12 Glute Ham Raise (GHR) or Nordic Leg Curls w/ bands assisting.

    b) 5x15-20 Leg Curls

  4. a) 3x12 Heel Elevated Goblet Squats, Puts more emphasis on the knee joint essentially working more Quadraceps during the squat

    b) 3x20-25 Leg Extensions, Keeping it moderate on the weight, just enough to reach the 20-25 rep range.

    c) 3x15 Knees to Chest, Hanging from a pull-up bar

  5. 3 minutes total Plank at your own body weight.

    #StrengthFirst #StrongerIsAlwaysBetter

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