Calves
Supersets:
A1 Seated calf raises - 10 reps, 10 reps, 5 reps, 5 reps, 10 reps, 10 reps; drop sets, decrease 5 lbs between each mini-set
A2 Standing calf raises, single leg - 10 reps, 10 reps, 10 reps alternating each leg then 30 reps to failure using both legs
B1 Single leg calf / toe presses - 10 drop sets of 10 reps alternating between each leg.
Hamstrings
A1 Lying leg curls, single leg - 4 sets, 6 reps
Rest 10 seconds
A2 Semi stiff-legged deadlifts - 4 sets, 12 reps, 3/0/1/0 tempo
Rest 2 minutes and repeat for 4 total sets
Supersets:
A1 Seated calf raises - 10 reps, 10 reps, 5 reps, 5 reps, 10 reps, 10 reps; drop sets, decrease 5 lbs between each mini-set
A2 Standing calf raises, single leg - 10 reps, 10 reps, 10 reps alternating each leg then 30 reps to failure using both legs
B1 Single leg calf / toe presses - 10 drop sets of 10 reps alternating between each leg.
Hamstrings
A1 Lying leg curls, single leg - 4 sets, 6 reps
Rest 10 seconds
A2 Semi stiff-legged deadlifts - 4 sets, 12 reps, 3/0/1/0 tempo
Rest 2 minutes and repeat for 4 total sets
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