Ryan Bidigare

Went solo today on legs…made another trip to the Royal Oak Gym to see if I could implement a couple different exercises then what is in my usual rotation

10-15 mins of mobility and hip exercises

Nautilus Lying Leg Curl – warm up, 1 set of Rest Pause 14 x 6 x 2 , 1 set of 19 reps straight. Old chain style machine, flat platform, makes it really difficult to try and hump or rock yourself  through the set

Leg Ext – 3 sets of 30 reps – every set tough, last set short pauses to complete

Belt Squat Machine – 3 sets of 12 reps  used 5 plates a side. wanted heavier but between the depth I was trying to accomplish, the belt digging into me, and the lower water retention than I normally hold off season, I stayed put. Wide foot placement, was able to really grind these out on the last reps compared to traditional squatting.  Must get your foot placement exact on this or the belt will pull you of balance, using a sharpie to mark the floor would be advised.

Smith Squat – 3 sets of 10- 12 reps , reduced weight every set to stay in rep range.  Used Elite FTS’s make shift safety squat handles, other wise front squats would have been only option. More of a narrow stance here since you can push back into the bar, unlike std BB. These still irritate my low back due to the locked in ROM

20 mins of Cardio

Stretching

warm up sets not listed here.. for example on both squat variations I might have done 3 -5 warm up sets on each.