W7/D1 Lower (strength) + LIC

For your main strength exercise (Back Squat), make sure to perform 2-3 warm-up sets before going into your first work set. WORKOUT ONE: Strength training 🕒 50 mins -Barbell back squat, 80% x 4-6 reps, 70% x 6-8 reps, 60% x 8-12 reps -Barbell stiff-legged deadlift 4 x 6-10 -Dumbbell front foot raised static lunge 4 x 6-10 (each side) -Dumbbell single-leg hip bridge 3 x 8-12 (each side) *Superset -Calf raises 3 x 8-15 -Tibialis raises 3 x 15-20 WORKOUT TWO: Fasted LIC 🕒 20-40 mins *Choose from any of the following: -Row -Swimming -Stationary bike -Stairmaster EQUIPMENT REQUIRED: Barbell, squat rack, weight plates, dumbbell, bench