Monday - Legs, Calves
(Week 9, Gamma Bomb - Free Weights/Cables Only)Exercises
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• Barbell Squats
Stand with feet shoulder-width apart, positioning the barbell across your upper back and shoulders. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body as if sitting back into a chair. Keep your knees tracking over your toes and ensure your heels remain flat on the ground. Descend until your thighs are parallel to the floor or slightly below, then drive through your heels to return to the starting position. Maintain proper posture throughout, avoiding forward leaning or rounding the back. Use the Smith machine or power rack to guide the bar's movement, providing stability and safety during the squat.
Prescribed Sets:
On these I want you to generate massive tension. Do 3 seconds down, and then drive up hard. Keep using this tempo all the way up until you can barely get 8 reps. We will count this as 4 sets total. These sets are all RPE of 8-9
Working Sets:
8
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• Stiff-Legged Deadlifts
Stand with feet hip-width apart, holding a barbell or dumbbells in front of your thighs with an overhand grip. Keep your legs straight or with a slight bend in the knees, maintaining a neutral spine throughout. Hinge at the hips by pushing your hips back, lowering the weight along the front of your legs while keeping your back flat and chest up. Lower until you feel a stretch in your hamstrings, then drive through your hips to return to the starting position. Keep the movement controlled and avoid rounding your back. Focus on engaging your hamstrings and glutes during the lift.
Prescribed Sets:
Let’s finish up with 4 sets of 10 here going nice and slow on the way down. These sets are all RPE of 9. Pro Tip: To keep maximal tension on your hamstrings, keep your back flat and initiate the movement by pushing your hips backward. You will feel an intense stretch where your hams meet your glutes. Do not start by simply bending down on each rep.
Working Sets:
8
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• Cable Lateral Raise
Use a cable to perform a lateral raise, targeting the side deltoids.
Prescribed Sets:
I want 3 heavy sets of 10 reps and then on the last set I want you to lighten the weight by about 50%. Do 10 reps and then hold at the top for 10 seconds. Repeat this 2 more times. So, the set is 30 reps with 3 10 second holds at the top. 4 total work set These sets are all RPE of 10-11. Note: Remember to do tibialis raises in between sets. Do 20-25 reps. Banded tibia raises
Working Sets:
4