20251229

Lower Body - Quad Strength
1: Barbell Back Squat - 2x5@80%, 2x4@85%
2: Heels Elevated Goblet Squat - 4x8

Superset1- 3x
1: 12/12 DB Walking Lunges
1: 10 Tempo Goblet Squats (:03s eccentric)

Contrast Set: Leg Press Machine - 3x
- 8 Heavy
- Drop Weight - 12
- Drop Weight Again - 15 (bottom half; pulses)

Finisher:
Wall Sit with Plate Hold - 3x1:00
*rest is 1:1, hold plate straight out at shoulder height