important, click on button bellow
we need to get your superfit index before you continue
as follows @ (set duration)
Suggested weight range should serve as orientation, obviously, higher the reps, lower the weight, and as you add weight, you lower the reps. Go by feel, ideally you would reach close to the highest working weight by the 3rd round, for some exercises maybe 4th round.
- (equipment settings) @ 20 (to 5x) with
- (equipment settings) @ 20 (to 5x) with with
- (equipment settings) @ 10-20x with (equipment settings)
- (equipment settings) @ 10-20x each leg
just find a raised object to stand one, something like a stair and maybe a wall close to lean on for support while doing the raises
then @ (set duration)
- (equipment settings) @ 10 (to 5x) with
- (equipment settings) @ 10 (to 5x) with
- (equipment settings) @ 10-20x with (equipment settings)
- (equipment settings) @ 10-20x each leg
finish with @ recovery effort
- (equipment settings) @ 20-30min
or - (equipment settings) @
remarks
Complementary easy pump Monday today. Legs super sore from Saturday, so I rather didn't touch them and want to have them ready for Wednesday.
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