Saturday Octover 1

Great Saturday.

The morning was all about Joint Mobility work.

Then in the evening it was Quad time.

Started out with 3 sets of 10, 8 and 8 for Weighted Gironda Style Sissy Squats.

Then hit 2 sets of 4 for Super Slow Back Squats, taking a 10 second lifting and 10 second lowering protocol.

Moved onto 2sets of 20 and 15 seconds per side for 1-leg Static Hold Leg Extensions.

Moved onto a volume Tri-set for the abs. 3 moves done for 3 rounds, no rest in between moves and minimal rest in between rounds. These were 3 sets of 12 for Lat Pull Crunches, 3 sets of 10 for Crunches and 3 sets of 10, 8 and 8 for Pelvic Rocks.

Moved onto a Volume Tri-set for the Calves. 3 moves doe for 3 rounds, no rest in between moves, minimal rest in between rounds. These were 3 sets of 40 for Seated Calf Raises, 3 sets of 8 per side for 1-leg Calf Raises and 3 sets of 15 per side for 1-leg Donkey Calf Raises.

Great stuff!!