HEAVY LEG DAY | WEEK IN POWER PROGRAM DAY 2

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FULL WORKOUT:

Power Day 2

Active Warm up
Jog 25 yds down and back
Side Shuffle Down and Back
Knee Hug 25 yds
Quad Stretch 25 Yds
Staggered Hamstring Stretch 25 yds
Lunge to Knee Drive to SL RDL 25 yds
Bulldog Circuit 5 each way
Prisoner Squats 15 reps

Plyos
Parter Deceleration Drill – 3×5 each leg
SL Box Jump – 3×2 each leg

Lift
1a. Deadlift
5/3/2 – 5/3/2 – Heavier on the second wave
1b. TKE – 5×10 each side
Rest 2:30

last set is 615

2a. Barbell Reverse Lunge
4 sets. – 6/5/4/3 each leg
2b. SL Barbell Hip Extensions
4×10 each
Rest 90 sec

Weight on lunge for Jake is 385

3a. Hack Squat
3 sets 10/8/6
3b. SL DB RDL
3×6 each
Rest 90 set

4a. 90* Back Ext to GHR
3×6
4b. Leg Extensions
3×12
4c. SL Calf Raise
Rest 60

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