Week 1
Day 1:
Exercise
Week 2
Upper 1
Sets
Reps
Weight
Rest
Day 1:
RPE
Notes
Exercise
Sets
Reps
Vertical
Lat
Pulldown
(chest
supported)
3
12
90s
Vertical
Lat
Pulldown
(chest
supported)
3
12
90s
8,9,10
assess your active range of
motion for lats and line up
the cable appropriately. pull
elbows down into the sides of
the hips. arms should be
relatively narrow to the
body.
DB Low
Incline
Bench
3
12
90s
8,9,10
a slight arch in the upper
back will line up the fibers of
the lower and mid pecs best.
arms should be relatively
narrow to the body. do not
fully lock the ellbows. aim to
press above the sternum.
DB Low
Incline
Bench
3
12
Rear Delt
High-Low
Row
3
12
90s
8,9,10
make sure the arms are
starting around ear-level at
the top and row down past
the plane of the body, as far
back as you can.
Rear Delt
High-Low
Row
3
Facing
Away
Biceps Curl
4
12
90s
7,8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
Facing
Away
Biceps Curl
4
90s
line up the cables so that the
line of pull goes directly
7,8,9,10
paralell to the hinge joint at
the elbow.
Cross
Cable
Triceps
Extension
90s
raise the DB's in the
7,8,9,10 scapular plane, slightly out in
front of the body.
DB Lateral
Raise
Cross
Cable
Triceps
Extension
DB Lateral
Raise
4
12
4
12
Sets
Reps
Day 2:
Exercise
Lower 1
Weight
Rest
Week 3
Upper 1
4
Weight
Rest
RPE
Day 1:
Notes
Exercise
Week 4
Upper 1
Sets
Reps
Weight
Rest
RPE
Day 1:
Notes
Upper 1
Exercise
Sets
Reps
4
Weight
Rest
RPE
12
90s
7,8,9,10
8,9,10
Vertical
Lat
Pulldown
(chest
supported)
4
12
90s
7,8,9,10
Vertical
Lat
Pulldown
(chest
supported)
90s
8,9,10
DB Low
Incline
Bench
4
12
90s
7,8,9,10
DB Low
Incline
Bench
4
12
90s
7,8,9,10
12
90s
8,9,10
Rear Delt
High-Low
Row
4
12
90s
7,8,9,10
Rear Delt
High-Low
Row
4
12
90s
7,8,9,10
12
90s
7,8,9,10
Facing
Away
Biceps Curl
4
12
90s
7,8,9,10
Facing
Away
Biceps Curl
4
12
90s
7,8,9,10
7,8,9,10
Cross
Cable
Triceps
Extension
7,8,9,10
Cross
Cable
Triceps
Extension
4
12
90s
7,8,9,10
7,8,9,10
DB Lateral
Raise
7,8,9,10
DB Lateral
Raise
4
12
90s
7,8,9,10
Exercise
Sets
Reps
4
12
4
12
Sets
Reps
90s
90s
Day 2:
Lower 1
RPE
Notes
Exercise
Pendulum/
Hack
Squat
3
10
3 min
3
12
90s
Pendulum/
Hack
Squat
3
10
3 min
8,9,10
Tempo (4 sec negative/1 sec
pause @bottom). If you do
not have access to either of
these machines, you can use
a quad dominant leg press or
heel elevated high bar as
substitution.
Paused Leg
Extension
3
12
90s
8,9,10
pause for a 2-count at the
TOP.
Paused Leg
Extension
pause for a 2-count at the
TOP.
Paused
Seated
Leg Curl
3
12
Weight
Rest
RPE
4
12
4
12
Sets
Reps
90s
90s
Day 2:
Notes
Exercise
Lower 1
Weight
Rest
RPE
Day 2:
Notes
Lower 1
Weight
Rest
RPE
10
3 min
7,8,9,10
8,9,10
Pendulum/
Hack
Squat
4
10
3 min
7,8,9,10
Pendulum/
Hack
Squat
8,9,10
Paused Leg
Extension
4
12
90s
7,8,9,10
Paused Leg
Extension
4
12
90s
7,8,9,10
90s
8,9,10
Paused
Seated
Leg Curl
4
12
90s
7,8,9,10
Paused
Seated
Leg Curl
4
12
90s
7,8,9,10
Paused
Seated
Leg Curl
3
12
90s
8,9,10
45 Degree
Hip
Extension
3
12
90s
8,9,10
45 Degree
Hip
Extension
3
12
90s
8,9,10
45 Degree
Hip
Extension
4
12
90s
7,8,9,10
45 Degree
Hip
Extension
4
12
90s
7,8,9,10
Seated
Calf Raise
3
12
90s
8,9,10
Seated
Calf Raise
3
12
90s
8,9,10
Seated
Calf Raise
4
12
90s
7,8,9,10
Seated
Calf Raise
4
12
90s
7,8,9,10
Cable
Middle
Delt Raise
3
12
90s
8,9,10
done in the scapular plane.
Cable
Middle
Delt Raise
3
12
90s
8,9,10
done in the scapular plane.
Cable
Middle
Delt Raise
4
12
90s
7,8,9,10
done in the scapular plane.
Cable
Middle
Delt Raise
4
12
90s
7,8,9,10
Sets
Reps
RPE
Notes
Exercise
Sets
Reps
Notes
Exercise
Sets
Reps
Notes
Exercise
Sets
Reps
Middle Pec
Press
Around
3
12
90s
4
Middle Lat
Pull Around
3
12
DB Incline
Press (45
degrees)
3
12
Day 3:
Exercise
Upper 2
Weight
Rest
Day 3:
Middle Pec
Press
Around
3
12
90s
8,9,10
press to the mid-sternum.
make sure your arm does not
roll into internal rotation
when you initiate (palm
toward floor). squeeze the
biceps across.
Middle Lat
Pull Around
3
12
90s
8,9,10
squeeze the armpit down.
DB Incline
Press (45
degrees)
3
12
90s
8,9,10
Cable Rear
Delt Pull
Apart
DB Single
Arm
Preacher
Curl
Cross
Cable
Triceps
Extension
Overhead
Biceps Curl
(SA)
3
4
4
12
90s
12
12
2
12
Exercise
Sets
Reps
Trap
Bar/BB
RDL
(tempo
3
Lying Leg
Curl
3
RFE
Bulgarian
Split
Squat
3
DB RDLS
(paused at
bottom)
3
Leg Press
Calves
Overhead
Triceps
Ext (SA)
90s
7,8,9,10
90s
line up the cables so that the
line of pull goes directly
7,8,9,10
paralell to the hinge joint at
the elbow.
Cross
Cable
Triceps
Extension
9,10
done in the scapular plane.
Overhead
Biceps Curl
(SA)
Lower 2
Weight
Cable Rear
Delt Pull
Apart
DB Single
Arm
Preacher
Curl
90s
Day 4:
8,9,10
you can do this single arm if
you don't have access to the
attachments that I do in the
video.
Upper 2
3
4
4
12
12
Notes
Exercise
Sets
Reps
10
3 min
8,9,10
4 sec negatives, 1 sec pause
@bottom. drive the hips
back.
Trap
Bar/BB
RDL
(tempo
3
12
90 sec
8,9,10
Lying Leg
Curl
3
12 each
8,9,10
12
90 sec
between
either
8,9,10
3
12
90s
8,9,10
3
12
90s
8,9,10
done in the scapular plane.
Exercise
Sets
Reps
Weight
Rest
4
12
90s
7,8,9,10
Middle Lat
Pull Around
4
12
90s
7,8,9,10
DB Incline
Press (45
degrees)
4
12
90s
7,8,9,10
DB Incline
Press (45
degrees)
4
12
90s
7,8,9,10
8,9,10
Cable Rear
Delt Pull
Apart
7,8,9,10
Cable Rear
Delt Pull
Apart
4
12
90s
7,8,9,10
7,8,9,10
DB Single
Arm
Preacher
Curl
7,8,9,10
DB Single
Arm
Preacher
Curl
4
12
90s
7,8,9,10
7,8,9,10
Cross
Cable
Triceps
Extension
7,8,9,10
Cross
Cable
Triceps
Extension
4
12
90s
7,8,9,10
9,10
done in the scapular plane.
Overhead
Biceps Curl
(SA)
9,10
done in the scapular plane.
Overhead
Biceps Curl
(SA)
2
12
90s
9,10
Notes
Notes
Exercise
Sets
Reps
4
4
Sets
Reps
8,9,10
Lying Leg
Curl
4
8,9,10
RFE
Bulgarian
Split
Squat
8,9,10
12 each
90 sec
between
either
3
12
90s
8,9,10
3
12
90s
8,9,10
90s
Lower 2
90 sec
3
90s
Day 4:
12
DB RDLS
(paused at
bottom)
90s
12
Exercise
4
12 each
90s
12
12
Trap
Bar/BB
RDL
(tempo
3
12
2
8,9,10
done in the scapular plane.
Weight
Sets
Reps
Vertical
Lat
Pulldown
(chest
supported)
3
10
Weight
Rest
Day 4:
RPE
10
3 min
7,8,9,10
Trap
Bar/BB
RDL
(tempo
4
10
12
90 sec
7,8,9,10
Lying Leg
Curl
4
4
12 each
90 sec
between
either
7,8,9,10
RFE
Bulgarian
Split
Squat
DB RDLS
(paused at
bottom)
4
12 each
90 sec
between
either
7,8,9,10
Leg Press
Calves
4
12
90 sec
7,8,9,10
Overhead
Triceps
Ext (SA)
4
12
90 sec
7,8,9,10
done in the scapular plane.
Day 1:
Reps
Weight
Rest
Notes
done in the scapular plane.
Weight
Rest
RPE
3 min
7,8,9,10
12
90 sec
7,8,9,10
4
12 each
90 sec
between
either
7,8,9,10
DB RDLS
(paused at
bottom)
4
12 each
90 sec
between
either
7,8,9,10
Leg Press
Calves
4
12
90 sec
7,8,9,10
Overhead
Triceps
Ext (SA)
4
12
90 sec
7,8,9,10
Notes
done in the scapular plane.
Week 8
Upper 1
Sets
done in the scapular plane.
Lower 2
Rest
Week 7
Upper 1
Exercise
7,8,9,10
Middle Lat
Pull Around
3 min
Notes
90s
8,9,10
10
RPE
12
8,9,10
RPE
Day 1:
RPE
90s
Week 6
Upper 1
Rest
90s
4
Notes
Upper 2
Weight
7,8,9,10
Rest
Week 5
Day 1:
Day 3:
90s
90 sec
between
either
Overhead
Triceps
Ext (SA)
RPE
12
RFE
Bulgarian
Split
Squat
Leg Press
Calves
Rest
4
90s
Weight
Upper 2
Weight
8,9,10
Lower 2
RPE
elevate the front HEEL and
elevate the back FOOT. do
not make the distance
between feet too large. drive
the front knee FORWARD. in
the bottom position, we want
to see both knees fully bent.
Day 3:
Middle Pec
Press
Around
90s
Day 4:
RPE
Middle Pec
Press
Around
90s
12
2
Rest
90s
12
Rest
90 sec
between
either
Weight
Notes
RPE
Day 1:
RPE
Notes
Exercise
90s
8,9,10
assess your active range of
motion for lats and line up
the cable appropriately. pull
elbows down into the sides of
the hips. arms should be
relatively narrow to the
body.
Vertical
Lat
Pulldown
(chest
supported)
4
10
90s
assess your active range of
motion for lats and line up
the cable appropriately. pull
7,8,9,10 elbows down into the sides of
the hips. arms should be
relatively narrow to the
body.
Vertical
Lat
Pulldown
(chest
supported)
3
10
90s
8,9,10
assess your active range of
motion for lats and line up
the cable appropriately. pull
elbows down into the sides of
the hips. arms should be
relatively narrow to the
body.
DB Low
Incline
Bench
3
10
90s
8,9,10
a slight arch in the upper
back will line up the fibers of
the lower and mid pecs best.
arms should be relatively
narrow to the body. do not
fully lock the ellbows. aim to
press above the sternum.
DB Low
Incline
Bench
3
10
90s
8,9,10
a slight arch in the upper
back will line up the fibers of
the lower and mid pecs best.
arms should be relatively
narrow to the body. do not
fully lock the ellbows. aim to
press above the sternum.
DB Low
Incline
Bench
4
10
90s
7,8,9,10
Rear Delt
High-Low
Row
3
10
90s
8,9,10
make sure the arms are
starting around ear-level at
the top and row down past
the plane of the body, as far
back as you can.
Rear Delt
High-Low
Row
3
10
90s
8,9,10
make sure the arms are
starting around ear-level at
the top and row down past
the plane of the body, as far
back as you can.
Rear Delt
High-Low
Row
4
10
90s
Facing
Away
Biceps Curl
4
10
90s
7,8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
Facing
Away
Biceps Curl
4
10
90s
7,8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
Facing
Away
Biceps Curl
4
10
Cross
Cable
Triceps
Extension
4
10
90s
7,8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
Cross
Cable
Triceps
Extension
4
10
90s
7,8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
Cross
Cable
Triceps
Extension
4
DB Lateral
Raise
4
10
90s
raise the DB's in the
7,8,9,10 scapular plane, slightly out in
front of the body.
DB Lateral
Raise
4
10
90s
raise the DB's in the
7,8,9,10 scapular plane, slightly out in
front of the body.
DB Lateral
Raise
4
Notes
Exercise
Upper 1
Sets
Reps
Weight
Rest
RPE
Notes
Vertical
Lat
Pulldown
(chest
supported)
4
10
90s
assess your active range of
motion for lats and line up
the cable appropriately. pull
7,8,9,10 elbows down into the sides of
the hips. arms should be
relatively narrow to the
body.
a slight arch in the upper
back will line up the fibers of
the lower and mid pecs best.
arms should be relatively
narrow to the body. do not
fully lock the ellbows. aim to
press above the sternum.
DB Low
Incline
Bench
4
10
90s
7,8,9,10
a slight arch in the upper
back will line up the fibers of
the lower and mid pecs best.
arms should be relatively
narrow to the body. do not
fully lock the ellbows. aim to
press above the sternum.
7,8,9,10
make sure the arms are
starting around ear-level at
the top and row down past
the plane of the body, as far
back as you can.
Rear Delt
High-Low
Row
4
10
90s
7,8,9,10
make sure the arms are
starting around ear-level at
the top and row down past
the plane of the body, as far
back as you can.
90s
7,8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
Facing
Away
Biceps Curl
4
10
90s
7,8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
10
90s
7,8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
Cross
Cable
Triceps
Extension
4
10
90s
7,8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
10
90s
raise the DB's in the
7,8,9,10 scapular plane, slightly out in
front of the body.
DB Lateral
Raise
4
10
90s
raise the DB's in the
7,8,9,10 scapular plane, slightly out in
front of the body.
Day 2:
Exercise
Lower 1
Sets
Reps
Weight
Rest
Day 2:
Lower 1
RPE
Notes
Exercise
Sets
Reps
Pendulum/
Hack
Squat
3
10
Weight
Rest
Day 2:
Lower 1
RPE
Notes
Exercise
Sets
Reps
Weight
Rest
3 min
8,9,10
Tempo (4 sec negative/1 sec
pause @bottom). If you do
not have access to either of
these machines, you can use
a quad dominant leg press or
heel elevated high bar as
substitution.
Pendulum/
Hack
Squat
4
10
3 min
RPE
Pendulum/
Hack
Squat
3
10
3 min
8,9,10
Tempo (4 sec negative/1 sec
pause @bottom). If you do
not have access to either of
these machines, you can use
a quad dominant leg press or
heel elevated high bar as
substitution.
Paused Leg
Extension
3
10
90s
8,9,10
pause for a 2-count at the
TOP.
Paused Leg
Extension
3
10
90s
8,9,10
pause for a 2-count at the
TOP.
Paused Leg
Extension
4
10
90s
7,8,9,10
Paused
Seated
Leg Curl
3
10
90s
8,9,10
pause for a 2-count at the
TOP.
Paused
Seated
Leg Curl
3
10
90s
8,9,10
pause for a 2-count at the
TOP.
Paused
Seated
Leg Curl
4
10
90s
7,8,9,10
45 Degree
Hip
Extension
3
10
90s
Seated
Calf Raise
3
10
90s
Cable
Middle
Delt Raise
3
10
90s
8,9,10
Sets
Reps
Day 3:
Exercise
Middle Pec
Press
Around
8,9,10
45 Degree
Hip
Extension
3
10
90s
8,9,10
Seated
Calf Raise
3
10
90s
done in the scapular plane.
Cable
Middle
Delt Raise
3
10
90s
8,9,10
RPE
Notes
Exercise
Sets
Reps
8,9,10
press to the mid-sternum.
make sure your arm does not
roll into internal rotation
when you initiate (palm
toward floor). squeeze the
biceps across.
Middle Pec
Press
Around
squeeze the armpit down.
Middle Lat
Pull Around
3
10
90s
8,9,10
DB Incline
Press (45
degrees)
3
10
90s
8,9,10
Cable Rear
Delt Pull
Apart
3
10
90s
8,9,10
DB Single
Arm
Preacher
Curl
3
10
90s
8,9,10
Upper 2
3
Weight
10
Rest
90s
Middle Lat
Pull Around
3
10
90s
8,9,10
DB Incline
Press (45
degrees)
3
10
90s
8,9,10
Cable Rear
Delt Pull
Apart
3
10
90s
8,9,10
DB Single
Arm
Preacher
Curl
3
10
90s
8,9,10
Cross
Cable
Triceps
Extension
3
10
90s
Overhead
Biceps Curl
(SA)
3
10
90s
Exercise
Sets
Reps
Trap
Bar/BB
RDL
(tempo)
3
Lying Leg
Curl
3
Day 4:
Day 3:
you can do this single arm if
you don't have access to the
attachments that I do in the
video.
10
90s
8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
Cross
Cable
Triceps
Extension
3
10
90s
8,9,10
done in the scapular plane.
Overhead
Biceps Curl
(SA)
3
10
90s
Lower 2
Weight
3
Rest
Day 4:
RPE
Notes
Exercise
Sets
Reps
10
90s
8,9,10
4 sec negatives, 1 sec pause
@bottom. drive the hips
back.
Trap
Bar/BB
RDL
(tempo)
3
10
90s
8,9,10
Lying Leg
Curl
3
RFE
Bulgarian
Split
Squat
3
10 each
90s
8,9,10
DB RDLS
(paused at
bottom)
3
10
90s
Leg Press
Calves
3
10
Overhead
Triceps
Ext (SA)
3
10
elevate the front HEEL and
elevate the back FOOT. do
not make the distance
between feet too large. drive
the front knee FORWARD. in
the bottom position, we want
to see both knees fully bent.
Weight
Reps
Weight
Rest
RPE
4
10
3 min
pause for a 2-count at the
TOP.
Paused Leg
Extension
4
10
90s
7,8,9,10
pause for a 2-count at the
TOP.
pause for a 2-count at the
TOP.
Paused
Seated
Leg Curl
4
10
90s
7,8,9,10
pause for a 2-count at the
TOP.
4
10
90s
7,8,9,10
4
10
90s
7,8,9,10
8,9,10
Seated
Calf Raise
4
10
90s
7,8,9,10
Seated
Calf Raise
4
10
90s
7,8,9,10
done in the scapular plane.
Cable
Middle
Delt Raise
4
10
90s
7,8,9,10
done in the scapular plane.
Cable
Middle
Delt Raise
4
10
90s
7,8,9,10
RPE
Notes
Exercise
Sets
Reps
Notes
Exercise
Sets
Reps
8,9,10
press to the mid-sternum.
make sure your arm does not
roll into internal rotation
when you initiate (palm
toward floor). squeeze the
biceps across.
Middle Pec
Press
Around
squeeze the armpit down.
Middle Lat
Pull Around
4
10
DB Incline
Press (45
degrees)
4
10
Cable Rear
Delt Pull
Apart
4
DB Single
Arm
Preacher
Curl
4
Day 3:
you can do this single arm if
you don't have access to the
attachments that I do in the
video.
Upper 2
4
Weight
Rest
RPE
Day 3:
Upper 2
Weight
Rest
RPE
4
10
90s
press to the mid-sternum.
make sure your arm does not
roll into internal rotation
7,8,9,10
when you initiate (palm
toward floor). squeeze the
biceps across.
90s
7,8,9,10
Middle Lat
Pull Around
4
10
90s
7,8,9,10
90s
7,8,9,10
DB Incline
Press (45
degrees)
4
10
90s
7,8,9,10
10
90s
7,8,9,10
Cable Rear
Delt Pull
Apart
4
10
90s
7,8,9,10
10
90s
7,8,9,10
DB Single
Arm
Preacher
Curl
4
10
90s
7,8,9,10
Cross
Cable
Triceps
Extension
4
10
90s
7,8,9,10
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
done in the scapular plane.
Overhead
Biceps Curl
(SA)
4
10
90s
7,8,9,10
done in the scapular plane.
10
90s
squeeze the armpit down.
you can do this single arm if
you don't have access to the
attachments that I do in the
video.
8,9,10
4
10
90s
line up the cables so that the
line of pull goes directly
7,8,9,10
paralell to the hinge joint at
the elbow.
8,9,10
done in the scapular plane.
Overhead
Biceps Curl
(SA)
4
10
90s
7,8,9,10
Day 4:
Lower 2
Rest
RPE
Notes
Exercise
Sets
Reps
10
90s
8,9,10
4 sec negatives, 1 sec pause
@bottom. drive the hips
back.
Trap
Bar/BB
RDL
(tempo)
4
10
90s
8,9,10
Lying Leg
Curl
4
Weight
Day 4:
RPE
Notes
Exercise
Sets
Reps
10
90s
7,8,9,10
4 sec negatives, 1 sec pause
@bottom. drive the hips
back.
Trap
Bar/BB
RDL
(tempo
4
10
90s
7,8,9,10
Lying Leg
Curl
Weight
RPE
Notes
10
90s
7,8,9,10
4 sec negatives, 1 sec pause
@bottom. drive the hips
back.
4
10
90s
7,8,9,10
RFE
Bulgarian
Split
Squat
4
10 each
90s
elevate the front HEEL and
elevate the back FOOT. do
not make the distance
7,8,9,10 between feet too large. drive
the front knee FORWARD. in
the bottom position, we want
to see both knees fully bent.
4
10 each
90s
8,9,10
DB RDLS
(paused at
bottom)
4
10
90s
7,8,9,10
DB RDLS
(paused at
bottom)
4
10
90s
7,8,9,10
90s
8,9,10
Leg Press
Calves
4
10
90s
7,8,9,10
Leg Press
Calves
4
10
90s
7,8,9,10
90s
8,9,10
Overhead
Triceps
Ext (SA)
4
10
90s
7,8,9,10
Overhead
Triceps
Ext (SA)
4
10
90s
7,8,9,10
8,9,10
8,9,10
DB RDLS
(paused at
bottom)
3
10
90s
90s
8,9,10
Leg Press
Calves
3
10
90s
8,9,10
Overhead
Triceps
Ext (SA)
3
10
done in the scapular plane.
done in the scapular plane.
you can do this single arm if
you don't have access to the
attachments that I do in the
video.
Rest
RFE
Bulgarian
Split
Squat
90s
squeeze the armpit down.
Lower 2
Rest
elevate the front HEEL and
elevate the back FOOT. do
not make the distance
7,8,9,10 between feet too large. drive
the front knee FORWARD. in
the bottom position, we want
to see both knees fully bent.
10 each
Notes
Middle Pec
Press
Around
Cross
Cable
Triceps
Extension
3
done in the scapular plane.
press to the mid-sternum.
make sure your arm does not
roll into internal rotation
7,8,9,10
when you initiate (palm
toward floor). squeeze the
biceps across.
line up the cables so that the
line of pull goes directly
paralell to the hinge joint at
the elbow.
elevate the front HEEL and
elevate the back FOOT. do
not make the distance
between feet too large. drive
the front knee FORWARD. in
the bottom position, we want
to see both knees fully bent.
Notes
Tempo (4 sec negative/1 sec
pause @bottom). If you do
not have access to either of
7,8,9,10 these machines, you can use
a quad dominant leg press or
heel elevated high bar as
substitution.
Pendulum/
Hack
Squat
8,9,10
RFE
Bulgarian
Split
Squat
done in the scapular plane.
Lower 1
Sets
45 Degree
Hip
Extension
Lower 2
Rest
Tempo (4 sec negative/1 sec
pause @bottom). If you do
not have access to either of
7,8,9,10 these machines, you can use
a quad dominant leg press or
heel elevated high bar as
substitution.
Exercise
45 Degree
Hip
Extension
Upper 2
Weight
Day 2:
Notes
done in the scapular plane.