Daily score: 8
#5 - Single leg strength / Isometrics
A. Single Leg Soleus Calf Raise: 10-15 reps/side x4, rest 1 minutes.
*keep your knee bent over your foot
https://www.youtube.com/shorts/rWEYYS-XY_Y
X15
X15
X15
X13
B1. Overcoming Split Squat Iso Hold: 4 reps of 7s ramping contraction x3, rest 5-10s b/t reps, rest as needed.
*empty bar, push into immovable object
https://www.youtube.com/shorts/yrn4Bb8JNyg
Done
B2. Jefferson Split Squat (Yielding Iso) x 20s per side, rest 10s b/t sides, x 4 sets, rest 1 minutes.
*load this heavy so you can sustain the 20s
135
145
145
145
B3. Tempo DBL KB Front Rack Split Squat (2121) x 6-8 reps per side x 4 sets, rest 2-3 minutes.
https://www.youtube.com/shorts/qSBq8FSFFPc
26’s x8
35’s x8 x3
C1. Single leg isometric hip thrust; 30 sec x4/side; rest as needed
Done with 10#
C2. Side plank leg lifts; 10 reps w/ 3 sec pause at the top of each lift x4; rest as needed
Done, broken sets
Great session. Right calf still a bit weaker on the raises. Left hip struggles a bit more on the HT holds and leg lifts. Overall felt strong though! Thanks!
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