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Shailey and Sammy CollierShailey and Sammy Collier
/30 Day Advanced Prog.

W1/D6 Legs/Calves

5.0|45 min
LEGS/CALVES: DB HAMSTRING CURL: (3-sec negative each rep) - 3 sets increasing weight each set 6-10 reps **drop set each set 1x STANDING SINGLE LEG HAMSTRING CURLS: (each leg) (2-sec squeeze at the peak of each rep) - 3 sets increasing weight each set 8-12 reps **drop set each set 1x, minimum 3 reps each leg** LEG EXTENSIONS: (2-sec squeeze at the peak of each rep) - 3 sets increasing weight each set 8-12 reps - 2 HEAVY sets 6-10 reps (3-second negatives each rep) **drop set each set with single-leg reps, minimum 5 each leg** HACK SQUAT GOOD MORNINGS - 2 sets increasing weight each set 8-12 reps - 2 HEAVY set 6-8 reps **drop set each set 1x with x reps to failure, minimum of 5 reps** HORIZONTAL LEG PRESS CALF EXTENSIONS: (2-sec squeeze at the peak of each rep) - 1 warm-up set 20 reps - 4 working sets 8-12 reps **drop set each set with Bodyweight single-leg reps to failure** **+10-second flex then 10 second stretch after each set**

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