Tuesday July 9th night

Wonderful training tonight!!

Started out with 3 sets of 12, 10 and 8 for Barbell Gironda Style Sissy Squats taking a good 3 seconds down, 3 second up and 1 second at the top to squeeze on each rep

Hit 2 sets of 10 and 8 for Weighted Sissy Squats, taking a full 3 seconds down, 1 second at the bottom in a full stretch and 3 seconds up on each rep

Got in 2  sets of 10 for Leg Extensions, taking a full 3 seconds up, squeezed for 1 second at the top an a full 3 seconds down on each rep

Hit 1 set of 10 per side for 1-leg Negative Leg Extensions, raising the weight with    both legs, then letting go with one leg and taking a full 6 seconds to lower the weight on each rep.

Moved onto a super set of 2 moves, going right from the 1st to the 2nd without any rest. They were:

a.)  2 sets of 20 per side for 1-leg Standing Slow and Paused Calf Raises
b.) 2 sets of 20 seconds per side for 1-leg Isometric Tibia Raises

Then hit 1 set of 20 seconds for Isometric Adductor Flexes

Hit 1 set of 20 seconds for Isometric Abductor Flexes

Finished up with Joint Mobility

Amazing night!!