Growth Template for workout # 2

Lower Body and Accessory Work 3-5 Sets Reps between 10-8-6-4-2 unless a specific rep # is stated. Start with 10 even if choosing 3 sets. This should be determined by you and your CAC. Have a purpose and understanding as to why you are choosing 3, 4 or 5 sets.

Superset #1 3-5 Sets Back Squat or Leg Press or Goblet Squat with little to no rest move on to

10-15 reps of Leg Extension (Make sure it's heavy enough to fail by 15)

Rest 1 min between Sets Rest 1-2 Min before moving on to the next circuit ----------------------------------------------------------- Circuit #2 3-5 Sets 12-10-8-8-8 unless specified Suitcase Deadlift or Straight Leg Deadlift Do the first 2 sets with a 1 min rest then add in the bottom as a circuit after you complete the first set of 8 reps above. 3 sets below after the 3 set of SDL or SLD 20 Weighted Box Step-Up or Weighted Lunge Air Dyne 45 seconds for Power Rest 1 Min between sets ---------------------------------------------------- Mobility Cooldown Seated Straddle Ham R/L/M Butterfly Stretch 1/2 pigeon

90/90 Shin Box