Monday - Legs and Calves
(Week 13, Gamma Bomb - Free Weights/Cables Only)Exercises
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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:
Focus on pushing your hips back as you go down and only come up ¾ of the way. 3 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:
With your legs completely full of blood let’s get some deep squats in. Force your knees out and give me 4 sets of 6 reps here using a very slow decent, preferably 3 to 4 seconds. These sets are all RPE of 9. Note: To make this even more quad dominant, put a small ramp or 5 pounds plates under your heels.
Working Sets:
8
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• Cable Lateral Raise
Use a cable to perform a lateral raise, targeting the side deltoids.
Prescribed Sets:
Staying with heavy weight again this week. Remember, NO bouncing out of the stretched position, we don’t want to have your Achilles tendon hanging off your lower leg. I want 6 sets of 10. These sets are all RPE of 9-10. Note: Remember to do tibialis raises in between sets. Do 20-25 reps.
Working Sets:
6