Workout Instructions
A1:
Barbell Deadlift
4 sets, 8,8,8,6 reps
Cues
- Feet shoulder width apart, bend the knees and send your hips behind your heels with your chest slightly lifted.
- Grip should be shoulder width apart. Pull your shoulders and lats back and down to a lock position.
- Brace core and push the floor away as you drive into a standing position.
B1:
Hack Squat B Stance
4 sets, 8-10 reps
Cues
- Set up is the same as hack squat only difference is once you are set up the feet position with change to b stance, where the big toe of your back leg is even with the heel of your front leg.
- Most of the weight will be placed on the front foot and the back foot for support and stabilisation.
- Don't let your lower back arch through the movement. Draw the belly button into the spine and brace hard and breathe out as you push back up to the starting position.
C1:
Hack Squat Tempo 5050
4 sets, 5 reps
Cues
- Feet shoulder width apart, following tempo 5050 5 seconds down, 0 pause, 5 seconds up, zero pause.
- Perform full range of movement focusing on quads. Before lowering each rep take a deep breath and brace, the core stays tight and contracted.
- Don't let your lower back arch through the movement. Draw the belly button into the spine and brace hard and breathe out as you push back up to the starting position.
D1:
Alternating Reverse Lunges
4 sets, 10 each side
Cues
- The thigh that is forward should be parallel with the floor at the bottom of the rep. Keep both feet pointed straight ahead and keep the front foot planted firmly so the heel is down on the ground.
- Keep your back straight and head up throughout the movement while maintaining balance. Your back knee should only be a couple of inches from the ground at the bottom of the rep.
- Breath in and brace as you are lunging down, stay braced the whole time then breathe out as you push yourself back up.
D2:
Leg Extensions
4 sets, 10 reps
Cues
- Make sure you're holding onto the seat or handles to drive your legs into the seat so you don't elevate up.
- Breathe in and brace and extend your legs then breathe out to complete the rep.
- Make sure your knees are inline with the machine and not to far forward or back, as this will put added stress to the knee joint.
