As much as I love bangin' heavy weights, I do look forward to these accessory days. As mentioned before, these days are for me to get a ton of blood flow to my lower (or upper) body. So I'll do short breaks, different tempos, etc. Keeping the weight light on these days not only helps my joints recover but it allows me to focus on training the muscle and not the movement.
Warm Up
Brent Pekarski Special (Dr. Brent Pekarski, DPT, CSCS, FMS, FMT - Brentpekarski@gmail.com for performance inquiries)
Brent has been evaluating all of my videos to make sure my body is moving and performing the way it should. His warm ups have made a huge difference on how my body feels during training as well as in day to day life.
A. Front Squats
Bar Weight x 10 (3 Second Eccentric, 2 Second Pause in hole)
135x10
185x8
225x8x5 Sets
B. Single Leg Extensions
4x15-20 (Focus on squeezing the quad HARD with slow eccentric for massive amounts of blood flow.)
C. Pull Throughs
4x10
D. Ab Wheel
3x12 (Focus on not hyperextending the lower back. Think of locking the front of your rib cage down and pulling your belly button to the ceiling.)
E. Machine Rows
4x6-8 (I alternated between a neutral grip and a supinated grip every set.)
F. Seated DB Shrugs
3x10 (Since I have tight traps, I let the DBs really pull my traps down in between sets to get a nice stretch before every contraction.)