Monday evening workout:
Lying Leg Curls (body extended) 7×7, tempo 4-0-1-0, rest 80 secs
DB Squats (DBs slightly in front of knees) 4×7,7,14,14 (each set to failure), tempo 4-0-1-0
DB Squats (DBs beside hips) 4×7,7,14,14 (each set to failure), tempo 4-0-1-0, rest 40 secs
BB Glute Bridges 4×7,14,7,14, tempo 4-0-1-0, rest 40 secs
Stiff-Leg Deadlifts 4×21, tempo 4-0-1-0
Step-Ups (low cable resistance) 4×21, tempo 4-0-1-0, rest 80 secs
10 mins of the following circuit:
10 Hanging Leg Raises
20 Single Leg Calf Raises on box
20 BOSU crunches (extended ROM)
10 Standing Calf Raises (Smith machine)
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