Kirk Miller’s Hero Sessions – Day 18

Kirk Miller's Hero Sessions

Day 18

 

Today’s tip:

Do not round your back when you perform stiff deadlifts – this is the one exercises most gym goers do wrong! Keep your ass high and spine neutral. If you’re feeling your back before 10 reps your technique is wrong or it’s too heavy.

 

Today’s Hero Session:

 

QUADS & HAMSTRINGS

 

Warm up 2-3 sets of Squats s/s Lying Leg Curl

Resting around 60-90 secs between warm up sets

 

SUPER SET ONE:

 

A1) Squats 4 sets x 5 reps into

A2) Lying Leg Curl 4 x 5 reps

 

Rest 120 secs between super sets

Tempo 1:1:1

 

SUPER SET TWO:

 

B1) Hack Squat 4 x 10 reps into

B2) Seated Leg Curl 4 x 10 reps

 

Rest 90 secs between super sets

Tempo 4:1:1

 

SUPER SET THREE:

 

C1) Barbell Stiff Deadlifts 4 x 15 reps into

C2) Leg Extensions 4 x 15 reps

 

Rest 60 secs between super sets

Tempo 2:2:1

 

SUPER SET FOUR:

 

D1) Leg Press e/s 4 x 20 reps into

D2) Alternating D-Bell Lunges each leg 4 x 20 reps

 

Rest 30 secs between super sets

Tempo 1:1:1

 

Workout Notes:

 

  • TEMPO is the number of seconds it takes to lift the weight:

1st Number = Eccentric, 2nd Number = Concentric, 3rd Number = Isometric

  • All sets maximum intensity & as heavy as you can go for target rep range, if you don’t hit target rep range on any set drop the weight for the following set
  • Maintain good form at all times
  • Stick to EXACT rest periods

 

940-train-mot-supp-diet_01940-train-mot-supp-diet_03Hero Sessions SupplementationHero Sessions Diet

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