I headed to the compound today feeling pretty good. Weather here is starting to break and the temperatures are about perfect for me. Here is what I did…
Warm-ups
Stationary bike (3-minutes), band pull aparts, Indian club swings, hip rotations
Rack pulls from pin 3
135 for 5 reps
225 for 5 reps
Put monster mini band around rack and across hips pulling back
135 for 3 reps
225 for 3 reps
Replaced monster mini band with average band
225 for 3 reps
315 for 3 reps
405 for 3 reps
495 for 3 reps
Leg press – unilateral
2 plates per side for 4 sets of 10 reps
Hip rotations
20 per side for 2 sets
Seated leg curl machine
45 for 3 sets of 20 reps
Supersetted with
Leg extensions
45 for 3 sets of 20 reps
The rack pulls with band are great! Forced me to fire my hips / glute and really focus on pulling up and not getting forward. Bar moved very quickly when things fired right. I did have a tendency for fall back at the top if I didn’t stay tight. I will try to get a video of these, I think they will be very beneficial.