I worked another overnight shift from Friday night to Saturday morning so I didn’t train with the weekend crew this morning. After work I went home and slept from 6:30 till 2:30. I headed to the compound at about 4:00 to do some lower body work. Here is what I did…
Warm-ups
Stationary bike (3 minutes), rolling, stretching
Belt squat to slightly below parallel box. Using https://www.elitefts.com/eliteftstm-belt-squat-machine.html
2 plates for 2 sets of 10 reps
4 plates for 2 sets of 20 reps
6 plates for 2 sets of 20 reps
Reverse hyper
70 for 12 reps
140 for 12 reps
210 for 3 sets of 12 reps
Back attack
90 for 5 sets of 20 reps
Cable ab crunches
50 for 4 sets of 18 reps
I only took 90 seconds rest between sets on the belt squat and I was exhausted after. I’m trying to focus on balancing my glute and hamstrings following my adductor tear last August. I need to balance these and get them built up to help prevent any injuries in the future.
