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Workout 3 (Legs/Mobility)

Thursday Focus: Legs/Lower Back/Mobility Strength - Pistol Squats 35 cm - Front Squats 80 kgs - Romanian Dead Lift 100 kgs - Nordic Curls Mobility/Activation - Pike Stretch Routine - Handstand Tucked Leg Raises 10 - Bridge routine 30s - Calf Stretch Routine 30s

Created by

jockotomen

Workout Breakdown

Warm up

Warm Up Routine

1 set × 1 reps

A

Pistol Squats 35cm

1 set × 3-6 reps

Pike Stretch Mini Routine

1 set × 1 reps

Pistol Squats 35cm

1 set × 3-6 reps

Pike Stretch Mini Routine

1 set × 1 reps

Pistol Squats 35cm

1 set × 3-6 reps

Pike Stretch Mini Routine

1 set × 1 reps

B

Front Squats 80 Kgs

1 set × 3-6 reps

Pike Press Against Wall

1 set × 5-8 reps

Front Squats 80 Kgs

1 set × 3-6 reps

Pike Press Against Wall

1 set × 5-8 reps

Front Squats 80 Kgs

1 set × 3-6 reps

Pike Press Against Wall

1 set × 5-8 reps

C

Romanian Deadlift 120 Kgs

1 set × 4-6 reps

Bridge Hold

1 set × 30s

Romanian Deadlift 120 Kgs

1 set × 4-6 reps

Bridge Hold

1 set × 30s

Romanian Deadlift 120 Kgs

1 set × 4-6 reps

Bridge Hold

1 set × 30s

D

Nordic Hamstring Curl

1 set × 3-6 reps

Calf Stretch Routine

1 set × 30s

Nordic Hamstring Curl

1 set × 3-6 reps

Calf Stretch Routine

1 set × 30s

Nordic Hamstring Curl

1 set × 3-6 reps

Calf Stretch Routine

1 set × 30s