Legs
Hamstring PREP
2 x 10r each side
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. Ignore the video about using a barbell or letting the heel lift!!
C1: Shrimp Squats - continuous tension
2-3 x 40-60s
Use a wall on one side for balance and to help push back tall. The aim should be to load up the front leg quads! Enjoy the burn.
D1: Calf raises
2 x 25r
Burn!! But I want more focus now, squeeze the quads as you push tall to keep the leg fully straight!
D2: Toe (tib fib) raises
2 x 25
More fire - but more focus. Don’t move the feet, keep the heels on the floor and lift the feet as high as possible.
E1: High knees
3 x 10 reps
You know it, you love it. Lets get those knees high. Try to avoid swinging!
