7.12.18

LEGS

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

Part A
4 sets - 120s rest between sets
7 BB back squat - 2RIR

Part B
4 sets - 120s rest between sets
7 BB banded hip thrust - 2RIR

Part C
3 sets - 90s rest between sets
8 BB reverse lunge - 2RIR
10 banded nordic curls - 2RIR

Part D
3 sets - 90s rest between sets
10 seated leg extension machine (3 sec lower, 1 sec pause at top) - 2RIR
12 seated calf raise machine - 2RIR


WORKOUT CALENDAR

Back track to your favourite workouts


Nathan Horner