- Top-Half Squat from Pins — Max Force
Sets: 5 Reps: 2 Rest: 30
Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets.
- Leg Press — Max Force
Sets: 5 Reps: 2 Rest: 30
Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets.
- Leg Curl — Max Force
Sets: 5 Reps: 2 Rest: 30
Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets.
- Leg Extension — Max Force
Sets: 5 Reps: 2 Rest: 30
Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets.
- Single-Leg Calf Raise — Max Force
Sets: 5 Reps: 2 Rest: 30
Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets.
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