Low-Box Step-Up (Right)MODIFIED
3×10-12▼
LQuad SetsLBanded Terminal Kn...▼ tap to expand
SL Hip Thrust (Right)
3×12▼
CModified PlankCPallof ISO Hold▼ tap to expand
Prone Ham Curl (Right)
3×12▼
LShort Arc QuadsLReclined Knee Exte...▼ tap to expand
Nordic Ham Curl
3×6▼
CReverse Crunch (R ...▼ tap to expand
Standing Calf Raise (R)
4×15-20▼
LAnkle Pumps & Circ...▼ tap to expand
Stir the Pot
3×30s/dir▼
CLow-to-High Woodchop▼ tap to expand
Seated Ham CurlREMOVED
⚠ Compresses ischial tuberosity (tendinopathy)
Deep RDLsREMOVED
⚠ Violent eccentric load on tendinosis
🔥Core Finisher — pick 1–2
Wheelbarrow Hold
3×30s▼
Bicycle Crunch (R Leg Only)
3×45s▼