Day 5 – Legs

Jogging-Treadm ill
1 set, 10 minutes (warm-up)

lower Back Stretch - Yat es Variation

1 set, 6 reps, each slcle

Hamstring Stret ch - Yates Va riati on

Keep your legs straight
1 set, 6 reps

Glute Stret ch - Yates Va ri ation

1 set, 6 reps

leg Extensions
1 set, 15 reps (warm-up)
1 set, 10-12 reps (warm-up)
1 set, 10-12 reps to failure, Increasing deslre<I weight (1min rest
between sets)
 leg Press
1 minute rest before starting. Dorian's Tips: True failure means
mental failure.
2 sets, 10-12 reps (warm-up)
1 set, 10-12 reps to failure, desired weight (1 min rest between sets)

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Hack Squat
1 min rest before starting. Dorian's Tips Take a moderate stance
and squat below parallel.
' 2 sets, 10-12 reps (warm-up)
1 set, 10-12 reps to failure, desired weight (1 min rest between sets)

Seat ed l eg Curl
5 min rest before starting. Donan's Tips: Have your partner lift the
weig ht when you hit failure so you can continue to eXhaustlon wit h
negatives!
1 set, 10-12 reps (warm-up)
1 set, 10-12 reps to failure, desired weight (1 min rest between sets)

St iff-legged Barbell Oeadlift

1 min rest before starting. Dorian's Tips: Only lower as far as a
straight back allows. Don't use reverse grip. Hold bar w ith thumb.
1 set, 10-12 reps (warm-up)
1 set, 10-12 reps to failure, desired weight (1 min rest between sets)

Ca lf Press On T he leg Press Machine

1 min rest before starting. Dorian's Tips: Perform rest-pause sets to
push beyond failure.
1 set, 10-12 reps (warm-up)
3 sets (10-15 sec rest between sets)

Seated Calf Raise

1 min rest before starting. Donan's Tips: Perform full extension and
control when training carves.
1 se1. 10-12 reps (Warm-up)
1 set. 6-8 reps to failure, desired weight (1 min rest between sets)