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Active dynamic warm up -gate swings -prisoner squats -Isometric glute bridge -kettle bell swing
- Really trying to activate posterior chain prior to leg day workouts. Also, help with injury prevention.
Split squat: 185x12, 205x10, 225x10 Romanian Dead Lift: 225x12, 275x10, 275x10 Leg press: 16 platesx12, 18 platesx12, 18 platesx12 Leg extension: 180x12, 200x12, 200x12 Standing calf raise: 300x15, 300x15, 280x15, 280x15
really focused on tempo. I am trying a 2:1:2 tempo for my hypertrophy phase that I am in. Today I am feeling nice and sore through the glutes and hamstrings. That was leg day 2 for the week. Switched back over to Jack3d for pre-workout and I got to say, that is my favorite.