More sumo DE work – shins @ rings stance feels best right now.
TG Plate Loaded Single-Leg Leg Extension:
45×30
90×10
135×10
180×10
225×4 (PR)-225×15 (both legs)
Seated Calf Raise:
180×20
180×20
180×20
Arsenal Pendulum Squat:
45×10 (ham focus: high wide stance)
45×10
45×10 (quad focus: low narrow stance)
45×10
TG Plate Loaded Rear Kick:
270×10
270×10
315×10
Reverse Hypers (no swing/momentum):
150×10
200×10
200×10
Paused Deadlift (various widths):
315×5
315×5
315×5
315×5
315×5
Band Pull-Aparts:
×25-25-25
Duration: 60 minutes