Tuesday 11/12 legs, focus on quads
Tim Anderson’s 5 resets
Nick Tumminello’s lower body warmup
Some chiro prescribed mobility work
Abs superset (4 rounds):
Hanging knee raise - +15 (holding DB between feet) x 15
floor crunch - BW x 15
Posterior chain superset (4 rounds):
Hyperextensions - 10 x 8
Reverse hypers - 50 x 8
Calves tri set (4 rounds):
Donkey calves 220 x 8
Seated calves 60 x 10
Tibialis 15 x 12
Lower body superset 1 (4 rounds):
Banded reverse pull throughs - 70 x 12
Banded kickbacks - BW x 15/leg
Lower body superset 2 (4 rounds):
Banded squats - BW x 10 + 10 3-count pulses
Lunges (holding onto pole for balance) - BW x 12/leg
Lower body superset 3 (4 rounds):
Unilateral 45-degree leg press - 1 plate x 12/leg
Hack squats - sled x 12
Lower body superset 4 (4 rounds):
Sissy squats - 25 x 10
Bulgarians - BW x 12/leg
FST-7 Leg extension:
7 x 75 x 10, 30 sec between sets - up 5# from last week
Finished with 20 minutes on the elliptical