Juancho Lower body Hypertrophy 4Q

Horizontal Loading
LLT
BB Squat [MC]
reps 10
Rest 90 sec
Set Reps Rest
1 10 90 sec (h:m:s)
2 10 90 sec (h:m:s)
3 6-10 (go 1-2 reps before failure) 90 sec (h:m:s)

Start with barbell and increase to working set weight.

Don't go to complete failure, stop when form is worse.

LMT
DB Curtsy Lunge [MC]
reps 10 (each leg)
Rest 60-120 seconds
Set Reps Rest
1 10 (each leg) 60-120 seconds (h:m:s)
2 10 60-120 seconds (h:m:s)
3 10 60-120 seconds (h:m:s)
ULT
GHD Nordic Curl [MC]
reps 10-15 reps BW
Rest 60 sec
Set Reps Rest
1 10-15 reps BW 60 sec (h:m:s)
2 10-15 reps BW 60 sec (h:m:s)
3 10-15 reps BW 60 sec (h:m:s)
UMT
Step down 90 degree rotation squat [MC]
reps 10 reps each leg
Rest 60 sec
Start standing on about 20cm box (green box at FSF turf area). Both feet pointing straight ahead. Step back with one foot and rotate it outwards 90 degrees, keeping the foot on box pointing straight ahead. Squat down and then stand back up to starting position. Alternate between legs
Set Reps Rest
1 10 reps each leg 60 sec (h:m:s)
2 10 60 sec (h:m:s)
3 10 60 sec (h:m:s)