I only worked out two days last week since my body was so fucking sore. On my lower body day, I put a big emphasis on my quads since during meet prep, they tend to get neglected.


A. Belt Squat
5x10 w/ 180lbs - 1 min rest between sets

B. Swing Leg Press
4x20

C. Unilateral Leg Extensions
4x15 - 3 second hold at contraction

D1. Lat Pull Downs
3x10
D2. Lat Push Downs
3x10

E. Hammer Strength Shrugs
4x12 - Hold 3 sec at contraction, let weight completely pull shoulders down to stretch the traps

F. Machine Abs
4x15