Leg Extension (Jose Raymond 45’s)
NOTE:Think of these like 21’s…except instead of doing 7 of each you are doing 15 pulsing reps
For the 15 FULL ROM reps, the first 5 are regular, next 5 Are HOLDS with a 2 sec. HOLD at the top, last 5 just rep out!
NOTE: You will have several warmup sets to get to your first working set at 60%. Try to add weight for each set. It can be as small as 5lbs.
2. Walking (or Standing Reverse) Front Rack LUNGE LUNGE SQUAT
NOTE: You can do this walking forward or stay stationary and you could do a reverse lunge instead. If you have bad knees, I would recommend doing Reverse Lunges instead.Takes a lot of pressure and forward momentum off your work knee.
3. SS* Goblet Squat (heels elevated) /Wide to Narrow Jump Squats
4. SS* Single Leg Extension / Bulgarian 1.5 Rep / BW Jumping Bulgarian
NOTE: Stay on same leg for all 3 exercises, before switching.
5. SS* Leg Curl / Leg Press (feet high /wide)
NOTE: Lighten up the load on the leg press and make sure you are do full range. No "knee presses"! Full range of motion.