Alright boys and girls; it’s that time again!  Everyone’s favorite day of the week!  Squat Sunday.

 Pre-Exhaust Leg Extensions

5 sets, 30 seconds rest between sets, 4011 temp

 Squats

Warm up to a weight that you are able to use for a difficult set of 15-20.  The sets are clustered in groups of three and the weight is decreased twice.  (Ex. Sets 1-3 – 405lbs, Sets 4-6 365lbs, Sets 7-9, 275lbs)

Set 1 – 12 reps, 30 seconds rest

Set 2 – 12 reps, 30 seconds rest

Set 3 – 12 reps, 60 seconds rest and decrease the weight

Set 4 – 10 reps, 30 seconds rest

Set 5 – 10 reps, 30 seconds rest

Set 6 – 10 reps, 60 seconds rest and decrease the weight

Set 7 – 8 reps, 60 seconds rest

Set 8 – 8 reps, 60 seconds rest

Set 9 – 8 reps, 90 seconds rest

Hack Squats (Feet Close)

3 sets, 60 seconds rest between sets, 3030 temp

Note – Outward intention by pushing out with the feet – If you’re not sure what this means, there’s a good chance you aren’t on the MI40 bandwagon!

Leg Press (Feet Wide)

3 drop sets, 120 seconds rest between sets – aim for 10 reps with each drop

 Lying Leg Curls

 5 sets, 12 reps 60 seconds rest between sets – Feet are constantly in dorsiflexion throughout the movement

2 second isometric hold at 45 degrees (halfway through the movement)

 

Try this killer out and let me know how you feel!  If you are able to walk out of the gym, that is.

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