W4/D2 Lower Body (strength/size) + Sprint Intervals

Deload week: you are still performing all workouts this week, however we have lowered your sets to decrease volume. You can use your normal weights but we recommend not taking many sets to failure. For your main lift (exercise two) 1x10, 1x8, 1x6+, the last set you should be to complete failure so perform 6 or more reps till you fail. For this exercise rest 2-3 mins between sets. WORKOUT ONE: Strength training 🕒 50-70 mins -Broad jump 3 x 3 -Back squats 1 x 10, 1 x 8, 1 x 6+ -Barbell walking lunges 2 x 8-15 (each side) -Leg curls 2 x 8-15 -Dumbbell Bulgarian split squats 2 x 12-15 (each side) -Dumbbell single leg RDL 2 x 12-15 (each side) -Back extensions 2 x 15-20 *Superset -Calf raises 2 x 12-20 -Tibialis raises 2 x 12-20 *Superset -Toes to bar 2 x max -Dumbbell side bends 2 x 20 (each side) WORKOUT TWO: Sprint intervals 🕒 9 mins *6 rounds -Jog 60 seconds -Sprint 30 seconds EQUIPMENT REQUIRED: Squat rack, barbell, weight plates, leg curl machine, bench, dumbbells, hyperextension bench, pull-up bar