Today we have a leg day with a hamstring and quad focus. We will get started with an activation series to get the muscles firing and ready for the workout. During the activation series use lighter weight and focus on squeezing the muscle and thinking about the contraction. Then you will be ready to go to work.
Leg Extension (superset)
Front Squat (superset)
|Standing Leg Curl||10,10,10|
|Quad Dominant Leg Press||15,15,15,15||Last set drop weight twice and do 15 more reps|
|Cable Romanian Dead Lift||15,15,15,15|
|Glute Ham Fallout||5,5,5,5||Partner holding your feet|
|Hip Adduction machine||15/15/15||Each set two drops in weight w/ 15 more reps|