Training Log

6th September 2013 - Lower Body

Warm Up:
Foam rolling - quads, piriformis, calves, lower & upper back
Fire hydrants - forward and backward, 12 reps each side
Dynamic hip flexor stretches - 12 reps each side
Hip rotations
Cat stretch
Seated glute stretch
Third world squat
Third world squat to stand
Bodyweight glute bridges (to ensure glutes are activated)

Squats:
20kg x5
37.5kg x5
57.5kg x3
76kg x3
76kg x3
76kg x3
76kg x3
76kg x3

Romanian Deadlift:
20kg x8
40kg x8
40kg x8

Leg Press:
130kg x5
180kg x3
235kg x8
225kg x8

Lying Leg Curls:
25kg x5
42.5kg x6
35.5kg x7

Standing Calf Raise:
250kg x10
250kg x8

Seated Calf Raise:
40kg x10
40kg x10

Barbell Glute Bridge:
70kg x8
70kg x8