Camille Leblanc-Bazinetのインスタグラム(camillelbaz) - 3月17日 11時00分

Leg day 🔥
This is what my hard work looks like!! Ain’t pretty but it’s honest work

✅6 Sets of Heel Elevated Mummy Squat (SUB HACK SQUAT MACHINE)

Set 1 : 15 Reps with a count of 5 seconds up and 5 seconds Down

Set 2 : 15 Double Contraction Reps (1/2 rep from the bottom into 1 full rep=1)

Set 3 : 3 Reps plus 10 second negative (down) on the 3rd rep, 4 times thru (12 total reps this set)

Set 4 :10 Reps with a 3s Negative (Down)

Set 5 : 8 Heavy Reps with a 3 second negative (TOP SET)

Set 6 :(Backoff set): 10 heavy 3/4 reps from the bottom, drop 30% into 10 moderate 3/4 reps from the bottom, drop 30% into 10 light 3/4 reps

Notes: Elevate your heels on 5-10lbs plate and keep your torso upright as you execute the movements. Limit the bouncing at the bottom and focus on feeling your muscles engaged all the way through.

✅3 Rounds

30 Seated Banded Hamstring Curls or Laying or Seated Hamstring Curl Machine.

—Immediately into—

-10 Stiff leg RDL’s with heels touching and toes out into
-10 stiff leg RDL’s hip-width stance toes forward into
-10 Stiff leg RDL’s in a sumo stance toes out

Notes: Rest 90 seconds between sets. Start with 30-40% of 1 RM Deadlift. Increase weight each set. Try not to drop the bar, you can also use straps. Go for a wide range of motion in the hamstring curls and focus on keeping your back arched all the way through the deadlift. Record best load.

✅3 sets
5 rounds
3 Cossack squat each leg
3 back squat
(45 repetitions total)

Rest 90 sec between set

Note: start with a small and controlled range of motion and increase it as you feel better. Keep your feet flat on the ground and keep moving all the way through. This should be done with a light load.

Check out my programming @feroce_fitness_ for maximal gain and body transformation

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