FIREHOUSE RECIPE: Chimichurri Flank Steak
Source: 40 Aprons
FIREHOUSE WORKOUT:
A. Seated Leg Curl: 4 sets. Get a full range of motion, all the way up and back.
2 x 20 (warm-up)
1 x 14
1 x 12
1 x 10
1 x 35 reps.
Add weight each set. Rest 1 minute between sets. Go back to a weight that’s 1 or 2 plates lighter than what you started with and do 35 reps. The first 10 reps will be easy before the fire kicks in. It will be hard to reach 35, but do it, even if your last 10 are partials. Get through this set.
B. Leg Press: 3 sets.
2 x warm up sets. Gradually add weight until you get to a load you could normally do for 10-12 reps maximum. Stick with that weight.
3 x 16 heavy weight plus high reps.
Standard positioning: feet shoulder width, toes pointed straight up, and medium stance on the platform. These are all done with continuous tension style – no locking out. You may have to use your hands to assist. Try to work the lower part of the movement the hardest; this is how you nail the teardrop portion of the quadriceps. Rest about 2 minutes between sets.
C. Machine Type Squat or Hack Squat: 3 sets.
1 x warm up set
3 x 8
Use a weight that allows you to go all the way down and pause in a very controlled manner. Drive up, but do not lock-out. It won’t take much weight, and your legs should be extremely pumped after 3 sets of 8. Again, go deep, pause, and then fire back up. Fascia Tissue Stretch 1 minute each quad.
D. Smith Machine Squat: 3 sets.
2 x 8 reps with a full range of motion, aka rock bottom.
1 x 8
On the last set, employ the 1-1/2 technique. Hit rock bottom, and only come up half way, then back down to rock bottom again, then all the way up – that’s one rep. Fascia Tissue Stretch 1 minute each quad.
E. Dumbbell Stiff leg Deadlift: 4 x 12 reps.
Don’t come up all the way, and bend your knees slightly at the bottom. Focus on getting a good stretch and on each set, try to get slightly deeper. Think about pushing your hips back as you go down, and keeping the dumbbells right against you.
Source: Mountain Dog
FIREHOUSE WELLNESS TRAINING: THE TOP 3 SQUAT PROBLEMS & HOW TO FIX THEM
Source: Squat University
“What fire does not destroy, it hardens.” ― Oscar Wilde
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