5 minute warm up
Raw squats:
bar 1 x 5, 1 x 5 / 105lbs x 5 / 145lbs x 3 / 195lbs x 2 / 235lbs x 1
Suit: 235lbs x 1, 285lbs x 1, 325lbs x 1, 375lbs x 1, 415lbs x 1, 430lbs x 1 (PR)
Reverse lunges (heavy) with stationery foot on two mats 3 x 10 each
FB Front goblet squats 3 x 10 (do these slow)
Leg extensions (heavy) x partials 3 x 10/10
Low cable rows 3 x 12 x abductions 3 x 25 - I emphasized rounding my back each rep as a 'reset' to get into proper position at contraction. This helps me feel and learn how to properly do a low row by using the correct muscle groups. Again, my shoulders and traps love to over power upper body movements.
20 min steady state cardio (cool down)
[youtube=https://www.youtube.com/watch?v=Nh0C6bzhdhg]
[youtube=https://www.youtube.com/watch?v=FcmhUfkVvzM]
