5-26-24

 Thunder Bros Leg Day

Warm up

Quadruped Banded Leg Extensions

3x20 with 1 sec pause at top

Back squat

7 sets of 7 reps with descending negative 7,6,5... each set and increasing RPE 5, 6, 7

135

155

175

195

205

215

225

4 sets

20 banded russian kbs

straight into

10 copenhagen adductors each leg

red band, 70#

Bulgarian Split Squat, single arm DB 20# max reps in 90 sec

rest 2 min do other leg

60 reps both legs

Standing DB Calf Raises

3x15 with 1 sec pause at top and bottom