Week 3 Wednesday

Week 3 Wednesday
Wednesday 18 May 2022, 14:13

Squat (Machine)
Set 1: 375 lbs × 10
Set 2: 380 lbs × 10
Set 3: 380 lbs × 10

Lat Pulldown (Cable)
Set 1: 170 lbs × 10
Set 2: 170 lbs × 10
Set 3: 170 lbs × 10
Note: Neutral grip

Nordic Curl
Set 1: 8 reps
Set 2: 6 reps
Set 3: 44 reps
Note: Focusing on keeping hips straight. Form over reps.

Seated Calf Raise (Plate Loaded)
Set 1: 110 lbs × 20
Set 2: 110 lbs × 20
Set 3: 110 lbs × 20
Set 4: 110 lbs × 20

Hip Adductor (Machine)
Set 1: 165 lbs × 16
Set 2: 165 lbs × 16
Set 3: 165 lbs × 16
Note: 151=block 9
165=block 10

Supine Hip Flexion (Cable)
Set 1: 37 lbs × 15
Set 2: 37 lbs × 15

Tibialis Curl
Set 1: 40 lbs × 26
Set 2: 40 lbs × 21
Note: Cable, using looped rope attachment

Neck Extension
Set 1: 40 lbs × 25
Set 2: 40 lbs × 21
Set 3: 40 lbs × 19

PT exercises (generic)
Set 1: 1 reps

with Strong
https://strong.app.link/cx77fCKT8pb