Sentry Page Protection
MONDAY
SEPTEMBER 21 , 2020
SEPTEMBER 21 , 2020
LEGS (HAMSTRINGS) / GLUTES / CALVES
-LOW BAR SQUAT - 1X3 @ RPE 9
-LOW BAR SQUAT* - 2X5 @ RPE 8
*ADD DROP SET X10 REP - LAST SET ONLY
-HACK SQUAT*** - 3X8,6,4 @ RPE 8-9
*COULD SUB IN BELT SQUAT
**ADD SLOW ECCENTRICS LAST 2 REPS EACH SET
***ADD DROP SET X8 REPS - LAST SET ONLY
-SLDL** - 3X5 @ RPE 8
*SLOW ECCENTRICS - 3-5 SECONDS
**ADD DROP SET X10 REPS - LAST SET ONLY - NO SLOW ECCENTRICS
-HAMSTRING CURL* - 3X15,12,10 @ RPE 8-9
*INCREASE WEIGHT EACH SET
-SS: LEG PRESS X CALF RAISE** - 3X8/15 @ RPE 8-9
*WIDER STANCE ON LEG PRESS
**8 REPS LEG PRESS / 15 REPS CALF RAISE
DON'T FORGET TO TAG @CT_WHITNEY, @PWRBLDLIFTINGCLUB
AND #PWRBLD
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