070623

Wednesday 

1. Back Squat 5 set: 6 reps

*Rest 2:00-2:30 b/t sets

*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.

Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.

2. Deadlift 5 set: 6 reps

*Rest 2:00-2:30 b/t sets

*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.

Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps.

3. Rear Foot Elevated DB Split Squat 4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.

https://youtu.be/x5CeQjVetOU

4. Barbell Romanian Deadlift 4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight, stay the same or build across sets

Focus: Deadlift bar to hip to start. Push the hips back, lowering the barbell down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. Perform this movement on a plate if additional ROM is needed so plates do not contact floor between reps.

https://youtu.be/JCXUYuzwNrM

5. Seated Leg Abduction 4 sets: 15reps

*Rest 1:00-1:30 b/t sets

https://youtu.be/h9BqUMqK-SY

6. Standing Barbell Calf Raises 4 sets: 15-20 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. 

If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge

https://youtu.be/IBhLc4VsjxM