7-6-24

Thunder bros leg day

A. 3 sets

30 banded hamstring curls

Into

10 BB stiff leg RDL heels together toes out 

10 RDL feet shoulder width

10 RDL sumo stance

95# all sets 

B. Back squat

15 reps 3 sec down, 3 sec up - 95#

3 reps 3 sec down/up into 5 reps no tempo x3 - 115#

5 half reps from bottom into 3 full no tempo x3 - 135#

3 half reps from bottom into 3 full no tempo x3 - 155#

12 full reps heavy, drop 30% do 15 half reps from bottom, drop 30% do max half reps from bottom.

185 for 12, 115 for 15 half reps, 95 for 20 half reps.

C. 3 sets

10 BB hip thrusts 3 sec down, 1 sec top

Into

20 banded seated abduction

135# across

D. Max DB Bulgarian Split Squat holding rig

1 set each leg for 90 sec w/20#

Rest 2 min

Left leg: 64

Right leg: 74

E. Alternating Oblique cable crunches with rope handle

3x30 with 80#