Thursday 10/3 legs, focus on hammies
Tim Anderson’s 5 resets
Nick Tumminello’s lower body warmup
Some chiro prescribed mobility work
Hip circle walks:
4 x 10 each direction
Hanging knee raise ss floor crunch:
15 ss 15 (4 rounds)
Donkey calves:
4 x 180 x 8
Tibialis:
4 x 30/leg
Reverse hypers:
4 x 20 x 10
Lying leg curl:
2 x 20 x 12
4 x 30 x 12
Unilateral 45-deg leg press:
The platform is split on this machine so you really can have independent movement between legs which is cool
5 x sled x 10/leg slow controlled quality reps
1 x sled to failure with right (30) then rest paused with the left to get the reps
first time in probably 3 years doing a legit leg press AIEEEE
Did these unilateral so my right leg wouldn’t take over as it does for every lower body movement because pain on the left and in the low back limits me
So yeah, Exile has 5 or 6 different leg press machines so I decided to give the single leg one a try
Left hip and back extremely painful with this movement if I go all the way back so I’m barely glancing parallel, which is why I stopped doing it but I thought just the empty sled with slow negative and rest pause to get the same number of reps that I get with the right might work. This is going to take some experimenting
Bulgarians:
4 x BW x 10/leg
Leg extension:
4 x 50 x 10
DB split stance RDLs:
10s x 10/leg
15s x 10/leg
20s x 10/leg
25s x 10/leg
30s x 10/leg
Adductors:
4 x 20 x 10
Abductors:
4 x 20 x 10
Cable standing leg curl:
4 x 10 x 10/leg
Walking lunges:
4 x BW x 12/leg
FST-7 Seated leg curl:
7 x 50 x 10, 30 sec between sets
Finished with 20 minutes on the elliptical