10.4.19

LOWER

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

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

Part B
3 sets - 60s rest between sets
10 BB banded B-stance hip thrust - 2RIR
Note: perform 5 reps then vary stance and perform another 5

Part C
3 sets - 60s rest between sets
20 DB walking lunges - 1RIR
10 Nordic curls (band if needed) - 1RIR

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

Part E
3 sets - 60s rest between sets
10 seated calf raises - 1RIR


WORKOUT CALENDAR

Back track to your favourite workouts


Nathan Horner