Day 2 - Build Muscle (4th-9th Jun)
PREHAB/WARM UP
500m Fast Walk/Run
2 minute Foam Roll on Quads
3 sets of:
5 Slow (Deep) Squats
STRENGTH
Back Squats - 4 sets of 6-10 reps @ less than or equal to 70% of best lift.
:60 seconds rest between sets
* Tempo on each rep is 4 seconds down, 1 second up
4 sets of:
12 Leg Press'
straight into
:60 second rest
4 sets of:
12 Seated Row
:30 seconds resrt
:60-:90 seconds rest
4 sets of:
8 Dumbbell Step ups - 4-6 planks high (each leg)
straight into
straight into
12 Leg Curls