Week 1 Wednesday
Wednesday 4 May 2022, 15:19
Squat (Machine)
Set 1: 350 lbs × 10
Set 2: 350 lbs × 10
Set 3: 350 lbs × 10
Nordic Curl
Set 1: 7 reps
Set 2: 5 reps
Set 3: 6 reps
Seated Calf Raise (Plate Loaded)
Set 1: 100 lbs × 20
Set 2: 100 lbs × 20
Set 3: 100 lbs × 181
Lat Pulldown (Cable)
Set 1: 145 lbs × 10
Set 2: 160 lbs × 10
Set 3: 160 lbs × 10
Hip Adductor (Machine)
Set 1: 151 lbs × 15
Set 2: 151 lbs × 15
Set 3: 151 lbs × 15
Note: 151=block 9
165=block 10
Supine Hip Flexion (Cable)
Set 1: 30 lbs × 15
Set 2: 30 lbs × 15
Tibialis Curl
Set 1: 37 lbs × 20
Set 2: 30 lbs × 23
Note: Cable, using looped rope attachment
Neck Extension
Set 1: 33 lbs × 20
Set 2: 33 lbs × 20
PT exercises (generic)
Set 1: 1 reps
with Strong
https://strong.app.link/oKFMqjBGLpb
Wednesday 4 May 2022, 15:19
Squat (Machine)
Set 1: 350 lbs × 10
Set 2: 350 lbs × 10
Set 3: 350 lbs × 10
Nordic Curl
Set 1: 7 reps
Set 2: 5 reps
Set 3: 6 reps
Seated Calf Raise (Plate Loaded)
Set 1: 100 lbs × 20
Set 2: 100 lbs × 20
Set 3: 100 lbs × 181
Lat Pulldown (Cable)
Set 1: 145 lbs × 10
Set 2: 160 lbs × 10
Set 3: 160 lbs × 10
Hip Adductor (Machine)
Set 1: 151 lbs × 15
Set 2: 151 lbs × 15
Set 3: 151 lbs × 15
Note: 151=block 9
165=block 10
Supine Hip Flexion (Cable)
Set 1: 30 lbs × 15
Set 2: 30 lbs × 15
Tibialis Curl
Set 1: 37 lbs × 20
Set 2: 30 lbs × 23
Note: Cable, using looped rope attachment
Neck Extension
Set 1: 33 lbs × 20
Set 2: 33 lbs × 20
PT exercises (generic)
Set 1: 1 reps
with Strong
https://strong.app.link/oKFMqjBGLpb
