Stents Fitness

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Library pics

Lowerbody day 1

Single leg calf raise 3x AMRAP

Weak muscle group for me so it’s selected first in the workout whilst energy’s high and I don’t skip them at the end. Pause at the top and bottom of movement, takes all the elasticity out of the tendon working the muscle more.

Romanian deadlift 3x6-8
Superset
Still want to grow my hamstrings more, well my entire posterior to be honest so I’m training hammies in the stretched position here at low reps as it’s a taxing exercise on the CNS.

Laying leg curl 3x8-10

These are superset with the Romanians deadlifts, but the difference here is training the hamstrings in shortened position so both parts of the strength curve are covered.(in other words just a more advanced workout on this muscle) remember strong hamstring protect the knees 🧠

Sissy leg press 3x8-12
lower foot stance and heels can be lifted

Wanted to train the quads in a lengthened position but didn’t work out well due to the deeper knee flexion causing knee pain so moved onto the old faithful spilt squat.(had 2xAcl reconstructions so just adjust to what feels right).

Rear foot elevated split squat 3x6-8

Hits glutes and quads, this exercise in particular has contributed to the most progress with my legs over the years. If it works then stick with it for months/years, play with rep brackets and progress the strength.
Works well for me because it keeps my hip, knee and ankle in relatively straight line so I don’t get too much sideways torque force in the joint.

Single leg extension 3x10-12

Finished off training quads in shorted position compared to sissy leg press.
Train the weaker quad first, then match the reps with the stronger quad to reduce discrepancy.
Or you could just add an extra set on your weaker side too.

Here is also a pic of Milo innit.

John here showcasing 12kg down in Body-fat and plenty more strength and muscle mass.

He is in 60’s and going into retirement in better nick than ever.

He’s Still an avid Sailor competing around Europe and the increased muscle mass, bone density, leg strength going into this will preserve many more years of doing what he loves.

I can’t say this enough, the work you put in helps offset the decline of muscle-mass, stability, injury risk. Preserve your ability to move well 👊