Workout Instructions

WARM UP:

GHD Glute Activation 

Cues

- Drive movement through glutes

- Single leg movements if you have imbalances

- Focus on squeezing and activating

Dead Bug Core Activation

Cues

- Pull belly button to the ground

- Shoulder blades down

- Slow controlled movement patterns 

WORKOUT:

A: Sumo Deadlifts

4 sets, 8/8/6/6 reps 

Cues

- Push knees out

- Pull the slack out of the bar

- Chest up

- Focus on pushing the floor away

- If needed reset between lifts/ focus on form

B: Hack Squat

4 sets, 8/8/6/6 reps 

Cues

- Feet shoulder width apart

- Do not lock knees when unlocking

- I am aiming for a 3 second descending phase keeping the tension on

- A huge focus for me is controlling my breathing. 

C: Lying Leg Curls

4 sets, 10 reps 

Cues

- Keeping hips down

- Slow controlled movements

- Keeping tension on at all times

D1: Leg Press

4 sets, 10 reps 

Cues

- 90 degree angle

- Slow controlled reps

- No locking out

- Tension on quad focus

- Drive through heels

D2: Leg Extensions

4 sets,10 reps plus drop sets 

Cues

- Tension on

- Focus on squeezing the quads with the whole movement

- 2 second hold at the top

- Drop sets will be a burn out phase