7.30 Wednesday | Home

Today is a Quad focused workout with a side of core. we did last week. Let’s have some fun!

Warm Up

BODYWEIGHT CARDIO WARM UP

3 Minutes

Select any bodyweight cardio of your choosing and move for 3 minutes continuously

ALT RUNNERS LUNGE

30 seconds

Alt legs,

WALL FACING LEG SWINGS

30 seconds Alt legs halfway

SEATED HIP OPENER

30 seconds

Rotating side to side, take a lean forward, massaging out any soreness.

Superset 1 — 3X

Note- Increase weight in the Heels Elevated Goblet Squat each round if able. Rest 60 seconds at the end of each round.

EQUIPMENT
DUMBBELLS

EXERCISES
8-10 reps ATG SPLIT SQUAT each leg
10-12 reps HEELS ELEVATED GOBLET SQUAT
60 seconds rest

ATG SPLIT SQUAT

8-10 reps each leg Moderate

Drive your knee over the front toe. Modify by removing weight and holding onto a stable object

heels elevated GOBLET squat

10-12 reps Heavy, Building weight when able

Holding the load up near your chin, heels elevated to keep this quad emphasis

Set 2 — 3X

Note- Rest 60 seconds after each round. Increase weight if able.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
8-12 reps SUPPORTED STEP UP each leg
10 reps SEATED VERTICAL JUMP
60 seconds Rest

SUPPORTED STEP UP

8-12 reps Moderate-Heavy as able

Press into that front leg to come to standing, slow controlled lower

SEATED VERTICAL JUMP

10 explosive reps

Come to full seated before exploding up.
Alternative- weighted jump squats

Superset 3 — 3X

Note- Perform movements back to back. Continue building in weight in the Walking lunge variation as able. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
16 reps 3 PULSE WALKING LUNGES
10 reps DB CALF RAISE
60 seconds each

3 pulse walking lunges

16 reps (total)
Moderate load. I’ll work with 30-35lb DBs

Pulse 3x at the bottom of each lunge.

DB CALF RAISE

10-Failure reps

Perform calf raises however you’d like. Option to hold one DB and stabilize with the other hand.

Set 4 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds.

EQUIPMENT
MAT
DUMBBELL

EXERCISES
16 reps DIAMOND SIT UP
12 reps SINGLE LEG JACKKNIFE each leg
20 reps RUSSIAN TWIST
30 seconds Rest

DIAMOND SIT UP

16 reps

Inhale as you stretch up back, exhale as you crunch forward reaching your hands to your toes

SINGLE LEG JACKKNIFE

12 reps each leg

To advance the movement keep both legs on the floor. Modify by keeping the floating heel on the floor

RUSSIAN TWIST

20 reps

Modify by keeping your feet on the floor. Twist with your torso not your shoulders

Cooldown

STANDING QUAD STRETCH

30 seconds Alt legs

DEEP SQUAT + HAMSTRING STRETCH

30 seconds

PIGEON

30 seconds each side

SUPINE SPINAL TWIST

60 seconds each side