After taking 2 days off due to Astros being in the World Series, I trained legs today with a focus on hamstrings and worked calves.
Warm up with glute activation with band on treadmill
Superset 1: 4 sets
Good Morning 40# barbell 10-15 reps
Curtsey squats 35# dumbbell 10 reps per leg
Superset 2: 4 sets
Stationary lunges 30# barbell 10 reps per leg
Side lunges 25# plate 10 reps per leg
Superset 3: 4 sets Cable machine
Walking squats 5 steps backward 5 squats; 5 steps forward 5 squats - 6 reps
Sumo squats 10-15 reps
Superset 4: 4 sets Elevated
Single leg dead lift 25# plate
Calf raises 10 toes forward, 10 toes out, 10 toes in
Glute work on back extension hold 25# plate 15 reps 4 sets
Stretch
Pre-workout - Mesomorph in snow cone
Intra-workout - Scivation BCAAs Xtend Go in fruit punch
Protein - Rule 1 blended whey in cake batter