8.15 Friday | Gym

 

I LOVE a good lower body day! Challenge your weight selection. Continue to climb if able. You’ve got this!

Warm Up

INCLINE WALKING

5 Minutes

Get warm, select a cardio of your choosing

LEG SWINGS

30 seconds

Big loose swings

deep squat

30 seconds

Gently pressing knees out

seated hip openers 90/90

30 seconds

Rotating your hips side to side

 

Set 1 — 3X

Note- Perform 4 rounds with 90 seconds rest between rounds. If you are unfamiliar or uncomfortable with front squats try these options below:
1. Use a hack squat machine
2. Leg press with feet lower on the plate
3. Goblet squat with single weight up underneath the chin

EQUIPMENT
BARBELL

EXERCISES
8-12 reps FRONT SQUAT
90 seconds Rest

FRONT SQUAT

8-12 reps Building to as heavy as able

Elbows high, barbell resting across your collarbone.

Alternative- Hold a single DB in a Goblet position

 

Set 2 — 3X

Note- Perform one exercise with 60 seconds rest between rounds.

EQUIPMENT
BARBELL
BENCH

EXERCISES
8-12 BARBELL SINGLE LEG HIP THRUST each leg
60 seconds Rest

BARBELL SINGLE LEG HIP THRUST

8-12 reps each leg Moderate

Keep hips square to the ceiling. Hold the top of the thrust for an extra count

Option to perform on a smith machine for better stability

 

Set 3 — 3X

Note- Perform exercise for written reps increasing weight if able. The written reps should take you near to failure if weight is appropriately selected. Rest 60 seconds between rounds.

EQUIPMENT
LEG EXTENSION

EXERCISES
8-12 reps LEG EXTENSION
60 seconds Rest

lEG EXTENSION

8-12 reps Heavy
I’ll work around 90-110lbs

 

Set 4 — 3X

Note- Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
8-12 reps SUPPORTED STEP UP each leg
30 seconds Rest

SUPPORTED step up

8-12 reps each leg
SLOWLY LOWER!!!!

I’ll begin with a 25-35lb DB and increase each round if able

Option to use a cable machine. To advance.

 

Optional Burnout Set 5 — 2X

Note- Perform one exercise for high reps, repeat 2 rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
20 reps WALKING LUNGES
60 seconds Rest

WALKING LUNGES

20 reps
Moderate load I’ll use a pair of 20-30lb DBs

Quick reps. Ensure you are going to full depth

 

Cooldown

STAR STRETCH

30 seconds

DOWN DOG

30 seconds

KNEELING HAMSTRING

30 seconds Alt leg

PIGEON

60 seconds each leg

 
Lower Body, Quads & Glutes, StrengthAngela Fales