Week 4 Session 4

Week 4 Session 4
Monday 19 Sep 2022, 15:23

Nordic Curl
Set 1: 9 reps
Set 2: 9 reps
Set 3: 9 reps
Set 4: 8 reps
Note: 6-10

Leg Press
Set 1: 420 lbs × 10
Set 2: 420 lbs × 10
Set 3: 420 lbs × 10
Set 4: 420 lbs × 10
Note: 8-12
Note: With extended ROM via pad

Calf Press on Leg Press
Set 1: 215 lbs × 20
Set 2: 215 lbs × 20
Set 3: 215 lbs × 20
Set 4: 215 lbs × 20
Note: 15-20
Note: Myo-rep match

Knee Raise (Captain's Chair)
Set 1: 18 reps
Set 2: 18 reps
Set 3: 18 reps
Set 4: 18 reps
Note: 15-20
Note: Straight leg. Instead of hanging because shoulder bothering me.

Shrug (Trap Bar)
Set 1: 225 lbs × 21
Set 2: 225 lbs × 8
Set 3: 225 lbs × 7
Set 4: 225 lbs × 17
Set 5: 225 lbs × 7
Set 6: 225 lbs × 7
Note: Trap bar
Note: 15-20 + rest-pause x2

Wrist Roller
Set 1: 20 lbs × 4
Set 2: 20 lbs × 4
Set 3: 20 lbs × 4
Note: 3-4

with Strong
https://strong.app.link/uj9DA9cLstb