16.4.19

LOWER

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

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

Part B
3 sets - 60s rest between sets
10 BB banded B-stance hip thrust - 4RIR
Note: perform 5 reps then vary stance and perform another 5

Part C
3 sets - 60s rest between sets
20 DB walking lunges - 4RIR
10 Nordic curls (band if needed) - 4RIR

Part D
3 sets - 60s rest between sets
10 seated paused leg extensions - 4RIR
10 DB single leg Romanian deadlift - 4RIR

Part E
3 sets - 60s rest between sets
10 seated calf raises - 4RIR


WORKOUT CALENDAR

Back track to your favourite workouts


Nathan Horner