 Re: enter at your own risk!
2x50 BW squats
2x20 rest pause squats with hipbelt @75kg(pretty much continous tho)
2 sets of standing calf raises and 2 sets of donkey raises @60kgx8 with a backdown set of single leg calf raises.
4 second squeeze at the top each time and on 45 degree+ angled block(basically done as slow as possible)
cant walk to day but no upper thigh tendon/ligament pain which is coolio
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