Following my last meet, I'm working on building up my lower body and back, while giving my sternum a chance to recover.
Lying hamstring curl
Worked up to four top sets of 8 while focusing on contraction.
Leg Press
High and wide to get my hamstrings and glutes working harder. Boy did I feel these.
Feeder sets of 5s working up to 2x10
Barbell split squats
Front foot elevated to get a big stretch in my glute. Kept constant tension through the whole set.
5x8
Dumbbell RDL
Slow and controlled, at least a 4-5ct eccentric, never locking out to keep tension on hamstrings
2x10