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③ Source: @sumeet_sahni
1️⃣ SEATED HAMSTRING CURLS- 3×25
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(did as many of the 25 reps at 60 lbs then dropped to 50 lbs) TIP: make sure you are squeezing your hams and not using your lower back to fling the weight back. Keep your upper body super locked in place
2️⃣ Quad Extensions- 3×12 with a slow negative + as many partials as possible at 70 lbs
3️⃣ 3 Rounds of: Pause Squats 12 reps at 115 lbs+ Drop set 10 reps at 95 lbs
So, I tired this technique after a long time and OMG, you guys 😱 this was insanely hard and VERY effective. Check out my technique: I pause at the bottom for 1 full second. This requires strength, mobility, and stabilization. The pause also focuses you to not “bounce” at the bottom of the squat, which A LOT of ppl do. I highly recommend doing this technique for better muscular activation.
Next I made it a drop set, so reduce the weight by 20 lbs and repeated the set 🔥 This is no joke.
4️⃣ Barbell Walking Lunges- 3×24 (12 steps on each leg) at 50 lbs. note: I’m doing at a slight angle out, this helps me hit more of my gluteus. I also lean forward a bit to get a deeper stretch through my hamstrings.
SUPERSET
5️⃣ a)Glute Kickbacks- 3×12 on each side
5️⃣ b) Abductor- 3×20+10 sec hold
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