Brian Shaw’s Power Up: Utilize a neutral stance with toes pointed out slightly. Raise your foot position to activate more hamstring and glutes.
2. SQUATS
5-8 Sets of 3-6 Reps – Rest 3 min
Brian Shaw’s Power Up: Utilize traditional squats with toes pointed out slightly. Drive the hip up and forward throughout the motion.
3. WEIGHTED STEP UPS
3 Sets of 8 to 12/leg Reps – Rest 3 min
Brian Shaw’s Power Up: Use moderate weight with higher box.
4A. LYING LEG CURLS (choose a or b)
3 Sets of 8 to 12 Reps – Rest 3 min
Brian Shaw’s Power Up: Train leg curls both legs at a time and unilaterally starting with your weakest leg.
4B. GLUTE / HAM RAISE (choose a or b)
3 Sets of 8 to 12 Reps – Rest 3 min
Brian Shaw’s Power Up: Train leg curls both legs at a time and unilaterally starting with your weakest leg.
5. LEG PRESS CALF RAISES
Sets 4 of 12 to 20 Reps – Rest 3 min
Brian Shaw’s Power Up: Superset calf raises between hamstring curls above to save time.
6. WEIGHTED CABLE CRUNCHES ON PULLDOWN MACHINE
4 Sets of 12 to 15 Reps – Rest 2 min
Brian Shaw’s Power Up: Perform a full range of motion with a full stretch in the upright position.
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