Above: The Evil Russian, Nikita Popov, performing an isometric squat down Tote Road.
Day 1 (all slow reps – 10/10)
General warmup (if desired)
the following all one set to concentric failure:
Seated Leg Press
Hip Adduction
Leg Extension
Leg Curl
Day 2 (all moderately slow reps ~ 5/5)
General warmup (if desired)
the following with 1-2 warmup sets (for neurological rehearsal ONLY)
Rack Squat
Stiff-Legged Deadlift
Wall Sit – Timed Static Contractions 1min X 3
Allow 48-72 hours between Day 1 and 2.
