Leg extension |
StrengthStrength exercise for this movement pattern
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MobilityDon't skip the mobility exercise after each strength set
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A note on the minimum & target sets and reps
Minimum: this is the minimum number of reps and sets you need to perform before moving up to the next level. If you can't complete this many reps and sets WITH GOOD FORM, move back down a level.
Target: Before you move up to the next level you need to complete the target reps and sets WITH GOOD FORM for two consecutive workouts. It can be exciting to rush ahead, although consistency is important, not how quickly you progress.
Minimum: this is the minimum number of reps and sets you need to perform before moving up to the next level. If you can't complete this many reps and sets WITH GOOD FORM, move back down a level.
Target: Before you move up to the next level you need to complete the target reps and sets WITH GOOD FORM for two consecutive workouts. It can be exciting to rush ahead, although consistency is important, not how quickly you progress.
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1. Wide squat
Minimum reps & sets
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1. Standing hamstring
Minimum reps & sets
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2. Bodyweight squat
Minimum reps & sets
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2. 12" raised hamstring
Minimum reps & sets
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3. Cossack squat
Minimum reps & sets
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3. 24" raised hamstring
Minimum reps & sets
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4. Goblet squat with 25% bodyweight
Minimum reps & sets
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4. Straight belt hamstring
Minimum reps & sets
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5. Cossack squat with 25% bodyweight
Minimum reps & sets
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5. straight belt hamstring
Minimum reps & sets
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6. pistol hold
Minimum reps & sets
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6. angled belt hamstring
Minimum reps & sets
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7. pistol squat with 25% bodyweight
Minimum reps & sets
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7. angled belt hamstring
Minimum reps & sets
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