What could be a better way to start the day than heavy front squats? Get under the bar and lift!
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Front squats can be uncomfortable for a lot of people, but, I want you to do them. If you can hold the bar in the front rack position, do it. Otherwise, use a bodybuilder-style. If you want to work on your mobility, attach straps to the bar and hang on to them as you squat.
You're not doing 1-1/4 reps this week, but I still want you to slow down the eccentric portion of the lift. You'll need a lot of control and strength to do it, but I want you to use a 4-count to lower yourself down. Once you hit the bottom, explode up to finish the lift.
Day 9: Legs
1
Front squat
4 sets of 6 reps (4-count eccentric)
Note: Rest 3 min. between sets.
2
Dumbbell Rear Lunge
3 sets of 6 reps per leg
3
Barbell Romanian Deadlift
3 sets of 6 reps
Note: Rest 2 min. between sets.
Giant set:
4
Leg Press
3 sets of 8-12 reps
Hamstring Curl
3 sets of 8-12 reps
Leg Extension
3 sets of 8-12 reps
Hack Squat
3 sets of 8-12 reps
Note: Rest 30 sec. between exercises, fail in the rep range, rest 2 min. between giant sets.
If you can't use all four pieces of equipment, look for suitable substitutes, or perform straight sets with short rests.
If you can't use all four pieces of equipment, look for suitable substitutes, or perform straight sets with short rests.
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