startin the week off skrong, LEG day style 😈
single leg hip thrusts, 3x10/leg
1️⃣ BB RDLs 4x8-10, 2 min rest
slow eccentric, then tighten hams & 🍑 when exploding upwards. Hinge @ hips not the knee
2️⃣ box squats 4x6-8 heavy, 2-3 min rest
go slow as u lower then explode upwards, driving thru heels. toes r slightly pointed out
3️⃣ goblet squats 4x10, 90s rest max
heels r elevated to dec hinge @ hip but inc knee hinge/ROM for more quad stimulation. I feel it more this way but do flat if that feels better for u.
4️⃣ isolateral kneeling ham curls 4x10, 30-45s rest
be sure to control the lowering portion. do a tempo countdown if u need to
5️⃣ cable front squats 3x12, 30-45s rest
keep core tight!
6️⃣ seated calf press 4x20
try not to bounce weight & perform reps smoothly + controlled.
Looking back, I see I should’ve reduced the weight on calves so it could b more controlled. But that’s the good thing abt recording urself - see progress but also call urself out on ur own bull💩 & fix it next time! So if u don’t, I encourage u to try it every once in a while.