First time? Check out the Training and Warmup Guide HERE
Let's hammer those legs, fellas
A) Single-leg Hip Bridge
3x12 ea leg
A) Hatfield Squat
4x5 with the heaviest possible weight demo
*You can do WAY more than your 1rm back squat on these. If you don't have a safety squat bar, I want you to do heavy leg presses with the same rep scheme. If you're training in a home gym, hit heavy box squats!
If you were with us last week and did these, add 10-20lbs to your work sets.
B1) Trap Bar Jump
5x4 demo
*Typical weight for this will be between 75 and 145lbs. Nobody really needs to go higher than that. If you don't have a trap bar, use DB's.
B2) Narrow Stance Back Squat
5x7 @ RPE 7 demo
*More info on RPE in the Get Started Guide.
C) Banded Prone Hamstring Curl
4x12 FAST, super explosive reps demo
*If you start to slow down before the 12th rep, stop the set. No grinding on these!
D1) McGill Sit-up
3x12 ea side demo
D2) Dumbbell Back Extension
3x10 demo
DEVELOPMENT:
1. DM me training videos!!!