Quads, Glutes, Adductors

Happy Monday! 12/13 Training Day Overview: Suggested Accessory Equipment: Wedge (10-25 degree preferably), Large loop band. Warm Up: Foam Roll, Lower Body Warm Up and Activation Routine from app. 1. Back Squat: 5S/3R [+2 Warm up sets] **These squat sets are meant to be a heavy 3R. Start with a weight you know you can hit 5R with and add a little each set, as your sets go on (if possible). Triset: 2. Heels Elevated, Full ROM Narrow Stance Squat [cyclist squat]: 4S/5R [5 second slow negative on each rep] 3. Leg Extension Pulses: 4S/30 pulses 4. Walking Lunges: 4S/1 minute Triset: 5. Banded Full ROM Barbell RDL: 3S/5R [5 second slow negative] 6. Glute Focused Banded Hyperextension Pulses: 3S/30 pulses 7. Cossack Squat: 3S/1 minute