Jermaine

IVAN PRADO

Harika

Tony

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up
- If you don’t have a hack squat machine, you can do regular squats instead

Hack squat

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- Raise your legs without swinging back and forth
- Focus on your core

Toes to bar hanging leg raise abs

W1 / D4
Lower body 2

Roberto Reyes

W1 / D1 
Upper body 1

Dropped the weight, adjusted a slow and controlled tempo and it was beautiful! 👍🏻

JR Martin

W1 / D2
Lower body 1

Radojko

W1 / D3
Upper body 2

W2 / D1 
Upper body 1

Would love to see alternative option for deadlifts.

W2 / D2
Lower body 1

W2 / D3
Upper body 2

W2 / D4
Lower body 2

W3 / D1 
Upper body 1

W3 / D2
Lower body 1

W3 / D3
Upper body 2

It wasn’t you, i couldn’t make it to abs training 🫣 but i felt the legs burning

W1 / D4 Lower body 2

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