LEG DAY
WARM UP:
- 2-min Jump Rope
- Walkout Spider Lunge x 10 (5 each side)
- KB Good Mornings x 20
- Knee Hugger to Front Lunge x 10 (each side)
- Hip Circle to Back Lunge x 10 (each side)
- High Knees x :30 sec
SUPERSET #1
4 SETS / 2-3 minutes REST in between sets
- Barbell Box Squat x 5
Note: Go heavy. Make sure to do 2-3 warm up sets at a lighter weight. - Box Jumps x 8
SUPERSET #2
4 SETS / 1-2 minutes REST in between sets
4 SETS / 1-2 minutes REST in between sets
- Single Arm/Leg RDL x 6 (each side)
- Eccentric (slow descent) Side Step Up x 8 (each side)
SUPERSET #3
4 SETS / 30-60 seconds REST in between sets
4 SETS / 30-60 seconds REST in between sets
- Loaded Walking Lunges x 10 (each leg) – load w/ BB, KB or DB
Alternate: Loaded Split Squat (front leg eleveated) - Goblet Jump Squats x 8
CORE SUPERSET
4 SETS / 60-90 seconds REST in between sets
4 SETS / 60-90 seconds REST in between sets
- Band Resisted Leg Lowers x 10 (each side)
- Plank Reaches x 10
- Elbow Plank x 45 sec
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