Biceps of the Leg
Dynamic Lower
Straight Bar Box Squat 10x3@50%
-downward average and strong bands and light front bands
Pin #3 Conventional Rack Pull 8x1@55%
-against monster minis
Inverse Curl 4x8-10
-keeping glutes tight
-if no Inverse Curl, use GHD
Sled Pull x8 Trips
-heavy med ball held low on hips
-~25% 1RM back squat on sled
-90% recovery after each trip
-1 trip = 60m down AND back
Seated Cable Low Row 3x10-12
-close, neutral grip handle
Decline Russian Twist 4x15(each way)
-hugging med ball high on clavicles and chin
Straight Bar Box Squat 10x3@50%
-downward average and strong bands and light front bands
Pin #3 Conventional Rack Pull 8x1@55%
-against monster minis
Inverse Curl 4x8-10
-keeping glutes tight
-if no Inverse Curl, use GHD
Sled Pull x8 Trips
-heavy med ball held low on hips
-~25% 1RM back squat on sled
-90% recovery after each trip
-1 trip = 60m down AND back
Seated Cable Low Row 3x10-12
-close, neutral grip handle
Decline Russian Twist 4x15(each way)
-hugging med ball high on clavicles and chin
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