280623

Wednesday 

1. Back Squat 5 set: 10 reps


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


*Deload week. Lower weights from previous weeks to 65-75% load and consistent speed/quality on all reps. Reps 1 and 10 should look the same on all sets

2. Deadlift 5 set: 10 reps


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


*Deload week. Lower weights from previous weeks to 65-75% load and consistent speed/quality on all reps. Reps 1 and 10 should look the same on all sets

3. Elevated Heel Goblet Squat 4 sets: 12 reps


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


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

https://youtu.be/RUXLuZ_GLrE

4. Single Leg DB Romanian Deadlift 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

https://youtu.be/BHYebFKHBNg

5. DB Walking Lunges 4 sets: 30yds (unbroken)


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


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

6. Seated DB 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

https://youtu.be/Td3eYhsaoGE

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