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

W3/D6 Legs/Calves

5.0|45 min
LEGS/CALVES: DB LUNGES: - 2 sets increasing weight each set 8-12 reps each leg - 2 heavy sets 6-8 reps for each leg **drop set each set 1x with x reps to failure** CLOSE/LOW STANCE LEG PRESS: - 2 sets increasing weight each set 8-12 reps - 2 heavy sets 6-8 reps **superset each set with bodyweight sissy squats to failure, minimum 5 reps** GOOD MORNINGS (HACK SQUAT OR BARBELL OPTIONAL): (5 second negatives each rep) - 4 sets increasing weight each set 8-12 reps **drop set each set 1x, minimum 5 reps** SINGLE LEG CALF RAISES HOLDING A DB(TOES ELEVATED): (2-second squeeze at the peak of each rep) - 1 warm-up set 15-20 reps - 4 working sets 8-12 reps each leg **drop set each set with bodyweight reps to failure** **10 second flex then 10 second stretch after each set**

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