4.4.19

LOWER

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

Part A
5 sets - 120s rest between sets
7 BB back squat - 3RIR

Part B
4 sets - 60s rest between sets
12 BB banded B-stance hip thrust - 3RIR
Note: perform 6 reps then vary stance and perform another 6

Part C
4 sets - 60s rest between sets
24 DB walking lunges - 2RIR
6 Nordic curls (band if needed) - 2RIR

Part D
3 sets - 60s rest between sets
12 seated paused leg extensions - 1RIR
12 DB single leg Romanian deadlift - 1RIR

Part E
4 sets - 60s rest between sets
20 seated calf raises - 1RIR


WORKOUT CALENDAR

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Nathan Horner