Alpha Babe Leg Day Sample Workout 1

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PRE-FATIGUE
Sumo Deadlift / DB stiff leg deadlift Superset

3 Sets

8 Reps of Barbell Sumo Deadlift 50-60% with 3 second negatives (Down)
--Immediately Into--
Max repetitions of Double Dumbbell stiff leg deadlift with a 3 second negative down, no rest at the top, just short of lockout. Use medium dumbbells (25's-50's lbs) to FAILURE (minimum 15 reps)

Rest 2 minutes
Notes: Hold strict form and tempo. Stop when technique starts to break. Record Sumo Deadlift Weight.

HEAVY MECHANICAL LOADING
7 is a Deadly Number
Wide Back squat

Set 1 : 7 Reps with a 7 second negative eccentric tempo (down)

Set 2 : 7 Reps with a 6 second negative eccentric tempo (down)

Set 3 : 7 Reps with a 5 second negative eccentric tempo (down)

Set 4 : 7 Reps with a 4 second negative eccentric tempo (down)

Set 5 : 7 Reps with a 3 second negative eccentric tempo (down)

Set 6 : 7 Reps with a 2 second negative eccentric tempo (down)

Set 7 : 7 Reps Heavy as Possible no Tempo

Rest 90 seconds between sets, NO LONGER.

Notes: THIS IS AWFUL. Start at 50% of 1 RM. Increase weight each set. Record weight from Set 7.
Less time under tension each set, but compounding fatigue.

METABOLIC STRESS
Bulgarian Split Squat Death Sets

3 Sets of...

8 Split Squats (Heavy KB/DB) + 8s Hold at parallel on the last rep
--directly into--
8 Split Squats (Moderate KB/DB) + 8s Hold at parallel on the last rep
--directly into--
8 Split Squats (Light KB/DB) + 8s Hold at parallel on the last rep


*immediately switch legs and repeat*
Rest 2 minutes between sets

Notes: Stand with your front foot 3-4 feet in-front of rear foot elevated. Perform deep reps just short of locking out the knee. Hold at parallel, not the bottom of the rep. Use the front foot arm to help stabilize by holding a rail or upright as you perform reps. Weight drops should be around 30%. All reps unbroken. Scale accordingly

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