Monday - Legs, Calves
(Week 11, Gamma Bomb - Free Weights/Cables Only)Exercises
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• Dumbbell Stiff-Legged Deadlift
To perform the dumbbell stiff-legged deadlift, start by standing with your feet hip-width apart, holding a dumbbell in each hand with an overhand grip. Keep your knees slightly bent throughout the movement. Hinge at your hips by pushing your hips back while maintaining a straight back and a neutral spine. Lower the dumbbells along the front of your legs, keeping them close to your body until you feel a stretch in your hamstrings. Ensure your shoulders are back and your chest is up during the descent. Once you reach the lowest point while maintaining form, reverse the movement by driving your hips forward and returning to the starting position. Focus on squeezing your glutes at the top of the movement. Avoid rounding your back to prevent injury.
Prescribed Sets:
Let’s finish up with 6 sets of 10 here coming up all the way and flexing your glutes on each rep. 6 total work sets These sets are all RPE of 9
Working Sets:
6
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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:
I would love for you to use a safety squat bar this week if you have one. If not, that is ok, just use a regular bar. Do sets of 8 up until you can barely get 8, and as always, lower slowly and then blast the weight up. We will count this as 3 work sets. These sets are all RPE of 8-10
Working Sets:
3
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• Barbell/Dumbbell Calf Raise
Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.
Prescribed Sets:
10 reps
Working Sets:
4
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• Cable Lateral Raise
Use a cable to perform a lateral raise, targeting the side deltoids.
Prescribed Sets:
We are doing medium reps this week. I want 6 sets of 15. 6 total work set Banded tibia raises These sets are all RPE of 9-10 Note: Remember to do tibialis raises in between sets. Do 20-25 reps.
Working Sets:
6