# Workout 3 (Legs/Mobility)

Thursday

Focus: Legs/Lower Back/Mobility

Strength
- Pistol Squats 35 cm
- Front Squats 80 kgs
- Romanian Dead Lift 100 kgs
- Nordic Curls

Mobility/Activation
- Pike Stretch Routine
- Handstand Tucked Leg Raises 10
- Bridge routine 30s
- Calf Stretch Routine 30s

## Warm up

- 1 × 1 Warm Up Routine

## A

- 1 × 3-6 Pistol Squats 35cm
- 1 × 1 Pike Stretch Mini Routine
- 1 × 3-6 Pistol Squats 35cm
- 1 × 1 Pike Stretch Mini Routine
- 1 × 3-6 Pistol Squats 35cm
- 1 × 1 Pike Stretch Mini Routine

## B

- 1 × 3-6 Front Squats 80 Kgs
- 1 × 5-8 Pike Press Against Wall
- 1 × 3-6 Front Squats 80 Kgs
- 1 × 5-8 Pike Press Against Wall
- 1 × 3-6 Front Squats 80 Kgs
- 1 × 5-8 Pike Press Against Wall

## C

- 1 × 4-6 Romanian Deadlift 120 Kgs
- 1 × 30s Bridge Hold
- 1 × 4-6 Romanian Deadlift 120 Kgs
- 1 × 30s Bridge Hold
- 1 × 4-6 Romanian Deadlift 120 Kgs
- 1 × 30s Bridge Hold

## D

- 1 × 3-6 Nordic Hamstring Curl
- 1 × 30s Calf Stretch Routine
- 1 × 3-6 Nordic Hamstring Curl
- 1 × 30s Calf Stretch Routine
- 1 × 3-6 Nordic Hamstring Curl
- 1 × 30s Calf Stretch Routine