Started out with 3 sets of 10 for Deadlifts
Hit 2 sets of 4 and 3 for Super Slow Leg Curls taking a full 10 seconds to lift and 10 seconds to lower the weight on each rep.
Then hit 2 sets of 6 and 4 for Super Slow Leg Extensions taking a full 10 seconds to lift and 10 seconds to lower the weight on each rep.
Moved onto 2 sets of 8 and 7 for 1-leg Leg Extensions on the Left Side only.
Then hit3 sets of 12 for Double Impact Weighted Sissy Squats, taking a 1 and 1/4 rep for each rep, with the 1/4 being at the most important part of the lift.
Then hit 3 sets of 30 for Hip Belt Squats
Moved onto a nice Super Set for the Calves, hitting the 1st move then moving into the 2nd with no rest. They were: 2 sets of 17 per side for 1-leg Donkey Calf Raises and 2 sets of 17 per side for 1-leg Standing Calf Raises
Hit 3 sets of 40, 40 and 35 for Weighted Adductor Flies
Finished up with Isometric Stretching for the Chinese and Front Splits followed by Weighted and Relaxed Stretching for the Chinese, Front, Van Damme, Pancake and Spread Eagle splits.
Great stuff!!
Some Hip Belt Squat fun:
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