23.5.19

LOWER (HAMSTRINGS, GLUTES & CALVES)

Prep
5min bike @60% effort
Foam roll - upper back, lats. glutes, thigh & calves

Part A
4 sets - 90s rest in between sets
10 BB romanian deadlift - 3RIR

Part B
4 sets - 90s rest between sets
10 DB single leg hip thrust - 3RIR

Part D
3 sets - 60s rest between sets
12 lying hamstring curl machine - 2RIR
12 step down machinne - 2RIR

Part D
3 sets - 60s rest between sets
14 45deg back extensions - 2RIR
14 seated smith machine calve raises - 2RIR


WORKOUT CALENDAR

Back track to your favourite workouts


Nathan Horner