SETS | EXERCISE | REPS | FORM POINTS | VIDEO LINK |
1-2 | Suitcase Carry | 20-30 seconds | - stand tall, stay straight & strong through core | |
BLOCK 1 |
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1-2 (A) | Straight-Leg Calf Raise (FHL) | 5-10 reps | - Push through big toe - Slow & controlled on way down/ eccentric | |
1-2 (B) | Bent Leg Calf Raise | 5-10 reps | - Push through big toe - Slow & controlled on way down/ eccentric | |
1-2 (C) | Tibialis Raise | 5-10 reps | - flexing toes up - hold at top position - then control down (2-3 seconds) |
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BLOCK 2 |
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1-2 (A) | ATG Split Squat | 3 reps w/ 4-5 second pause at bottom | - slow and controlled - pause at end range - regress by raising front leg | |
1-2 (B) | VMO Squat | 5-10 reps | - keep glutes engaged | |
1-2 (C) | Nordic (Eccentric Focus) | 5 reps | - 4-5 seconds on the way down - GOAL: Control the entire way down |
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BLOCK 3 |
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1-2 (A) | Patrick Step Up | 5-10 reps | - Foot flat/no heel elevation - touch inside of opposite heel to floor | |
1-2 (B) | Poliquin Step Up | 5-10 reps | - Heel raised and supported - touch inside of opposite heel to floor | |
BLOCK 4 |
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1-2 (A) | Pullup or Single- Arm Pulldown | 5 reps | - Neutral grip is possible - underhand grip if not possible | |
1-2 (B) | ATG Full Range Push Ups | 5-10 reps | - Neutral grip - full stretch - Eccentric: slow & controlled |
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