Legs
A1: Deadlifts (top down)
3 x 8-10 reps @ 60kgs
Do a warm-up set with just the bar to start! Key cues: > Keep the bar in contact with the legs
> Keep lower back flat and engaged
> Go as low as possible without rounding the spine
Video
B1: Dumbbell Lunges
3 x 10 reps
Using a support on one side if necessary - hold a weight and perform lunges. The focus should be on lighting up the front leg! Ideally using a dumbbell in each hand. Most recently we did 10kg each hand! Ignore the video about using a barbell or letting the heel lift!!
C1: Heel raise goblet squat
3 x 40 seconds of slow squats!
Not quite like we do in the session - put a timer for 40 seconds and start squatting. BUT NEVER FULLY STRAIGHTEN THE LEGS OR REST AT THE BOTTOM!
D1: Calf raises
2 x 25r
Burn!!
D2: Toe (tib fib) raises
2 x 25
More fire
