2/14 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

[Challenge week 7/day 1] Happy Monday! 2/14 Training Day Overview: Suggested Accessory Equipment: large loop band, wedge (10-25 degrees) Warm Up: Foam roll, 10 minutes steady state cardio. 1. Front Squat: 6S/2-4R [2 warm up sets] 2. Leg Press: 5S/10R [30 seconds rest, stance is hip width or slightly inside and low on the platform] Compound Set: 3. Full ROM Spanish Squats: 3S/5R weighted drop 10R bodyweight [3 second pause at the bottom of each rep on your first 5R, steady tempo on the drop set] 4. Leg Extensions: 3S/5R drop 10R [3 second hold at the top of each rep on your first 5 reps, steady tempo on your drop set] Compound Set: 5. Full ROM Stationary lunge [front foot elevate slightly]: 3S/6-8R each side [3 second slow negative] 6. Copenhagen planks: 3S/30 seconds each side 7. Barbell Calf Raises: 1S/50R [split up if needed, short rests if you need to break] 8. Burnout Challenge: Weighed Wall Sit: 1S/Failure [This is the last time you will do this burnout during this split, push yourself to beat your time from weeks 1, 3, and 5.]