Activations

A1 seated leg curls – 2-3 sets, 5-10 reps, 2 minutes rest before working sets

B1 safety bar squats – 1-2 sets, 5-8 reps, 3 minutes rest before working set

C1 lying leg curls – 5-10 reps
C2 reverse band hack – 10-12 reps
2 sets***, 2 minutes rest before working sets

***last set of hacks, directly to prowler walk – walk for a challenging 60 seconds total. If you don’t have a prowler, use a spin bike. Shoot for near failure (can’t turn petals over) at 60 seconds.

*All sets listed are working sets. Always take as many warmup sets as needed.