WOTW December 18th - December 23rd

Knee Dominate Leg Day

Barbell Front Squats; 5 sets of 1 rep.

Notes: Be sure to properly warm up, including warm up sets working up to the weight you plan to use for the 5 working sets. Do not just load the barbell and perform your sets right away. Choose whatever grip you are most comfortable with when doing these.

 

Barbell Staggered Stance Romanian Deadlift; 4 sets of 6 reps each.

Notes: Perform 6 heavy Romanian deadlifts or stiff leg deadlifts using a staggered stance (or one foot in front of the other). This is basically a unilateral version of a RDL.

 

Dumbbell Walking Lunge; 3 sets of 10 reps per leg.

Notes: Grab a set of evenly weighted dumbbells and perform lunges for 20 total strides or steps.

 

Close Stance Leg Press superset w/ Leg Extensions; 3 sets of 15 reps.

Note: Move your feet as close and as low on the sled as you can perform comfortably (no knee pain). Immediately perform a set of weighted leg extensions after each set.  

 

HAPPY HOLIDAYS AND A MERRY CHRISTMAS!