film lower sesh at old gym monday

Film the workout, use a dumbbell or something as a tripod.

1. Leg Press - 2 Sets (4 plates each side)

Notes: Use a low leg placement(very low where heels don’t come off) and go very deep controlled.

1. Smith SLDL - 1 Set (370 - 3 plates + 25 + 5 + 2.5 each side)

**Notes: **Perform on the smith machine, use the block to elevate yourself, strap from bottom.

1. Hip Thrusts - 1 Set (5 plates each side)

**Notes: **Go Heavy and use towels to stop from hurting, full ROM.

1. Leg Extension - 1 Set (280)

**Notes: **Go very deep and control weight, make sure hips stay planted.

1. Seated Leg Curl - 1 Set (210)

**Notes: **Lay forward to get more stretch, make sure ROM is complete.

1. Adductor - 2 Sets (Full Stack)

**Notes: **Go full stack and lat forward to make harder.

1. Calf Raises on Horizontal Leg Press - 2 Sets (250 each leg)

**Notes: **Only bottom range of motion.

1. Weighted GHD Crunch - 1 Set (15)

**Notes: **Only crunch, don’t turn into a sit-up.

**Total: **11 sets