Courbes à venir 2.2D: Quadriceps, Glutes, Calves & Core

Phase II/II is an six-week excerpt from the ‘Curves Ahead’ (courbes à venir) program for increasing lower body, posterior chain and upper body strength.

CaV 2.2D has a quadriceps neuro-set to emphasize the synergistic action of glutes and quadriceps during knee and hip extension.

Modify resistance and exercise selection to your own ability.

CaV 2.2D: In-Depth

A. Barbell Hip Thrust, w/rest-pause method, 3 x 10
Perform 1 warm-up set x 12 reps
[rest 60 seconds]

B. Bruney Neuro Tri-Set*: Quadriceps Emphasis, 3 rounds:
B1: Barbell Side Split Squats, 8-12 repetitions
B2: Weighted Jump Squats, 30 seconds
B3: Isometric Wall Squat w/feet flat “ripping the newspaper,” 30 seconds
[rest 90-120 seconds]
*Peform B1, B2 and B3 consecutively without rest in between sets.

C. Dumbbell High Step-Up, 3 x 8/side
Perform 1 warm-up set/side x 10 reps
[rest <10 second between legs, 90 seconds after completing both]

D1. Dumbbell Standing Calf Raises, 2 x 20
D2. Tibialis Anterior Ankle Curls, w/cable handle or light kettlebell, 2 x 15/side
D3. Standing Elevated & Dorsiflexed Static Calf Stretch, 2 x 30 seconds
[rest 90-120 seconds]
*Peform D1, D2 and D3 consecutively without rest in between sets.

E. Side Lying Hip Raise, 1 x 15/side
[rest 60 seconds after completing both sides]

F. Hollow Position Tuck & Pulse Circuit, 3 rounds
[rest 60-90 seconds]

CaV 2.2D

Time: Allot 60-90 minutes, depending on the space in your gym and availability of equipment.

Intensity: High-intensity with emphasis on increasing strength. Somewhat logical given you’re now in an intensification phase.

Volume: 16 total sets, counting each Bruney neuro-set as a single set. Moderate volume, high intensity.

Frequency: Performed once every 7 days in the first 5 weeks of the intermediate, phase II cycle of the Curves Ahead program. There is substantial overlap in the muscle groups trained in workouts 2.2B and 2.2D performed in the same 7 day period.

CaV 2.2D: Quick Reference

A. Barbell Hip Thrust, 3 x 10
B. Quadriceps Brenley Neuro-Set, 3 rounds
C. Dumbbell High Step-Up, 3 x 8/side
D. Calves Tri-Set, 2 rounds
E. Side Lying Hip Raise, 1 x 15/side
F. Hollow Position Tuck & Pulse Circuit, 3 rounds

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