6.13 Friday | Gym

Let’s have some fun!

Warm Up

WALKING

5 Minutes

Cardio of your choosing

TREADMILL WALKING BACKWARDS

60 seconds

Hold onto hand rails for support

WALL FACING LEG SWINGS

30 seconds Alt legs halfway

SEATED HIP OPENER

30 seconds

Set 1 — 4X

Note- Increase weight each round if able. Rest 60 seconds at the end of each round.

EQUIPMENT
SMITH MACHINE

EXERCISES
10-12 reps HEELS ELEVATED SQUAT SMITH MACHINE
60 seconds rest

heels elevated squat smith machine

10-12 reps Heavy, Building weight when able

Set 2 — 3X

Note-Perform movement to failure. Rest 30 seconds. Increase weight if able.

EQUIPMENT
LEG EXTENSION

EXERCISES
12-Failure reps LEG EXTENSION
30 seconds Rest

LEG EXTENSION

12-Failure reps Heavy as able

Ensure you are bringing weight to full extension and holding. We hold to avoid bouncing.

Superset 3 — 3X

Note- Working at Moderate to light load for this circuit. Perform movements quick without compromising form. Rest 60 seconds between rounds.

EQUIPMENT
BARBELL
KB/DUMBBELLS

EXERCISES
10-12 reps FRONT RACK REVERSE LUNGE Alt. Legs
12 - Failure reps SUMO SQUAT TWO PULSE
60 seconds

FRONT RACK REVERSE LUNGE

10-12 reps Alt legs
Moderate load. I’ll work around 95lbs

We are working at a moderate load and quicker pace.

SUMO SQUAT 2 PULSE

12-Failure reps

Sit down low into the squat, feet wider than shoulders. Tight pulses.

Superset 4 — 3X

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

EQUIPMENT
DUMBBELLS
BENCH
SMITH MACHINE (optional)

EXERCISES
8 reps QUAD EMPHASIS STEP UP each leg
10-Failure reps CALF RAISE
30 seconds Rest

QUAD EMPHASIS STEP UP

8 reps each leg

Stay on the same leg for all reps before switching

CALF RAISE

10-Failure reps

Perform calf raises however you’d like. On a machine or holding dumbbells.

Cooldown

STANDING QUAD STRETCH

30 seconds Alt legs

DEEP SQUAT + HAMSTRING STRETCH