8.7 Thursday | Home

 

Leg day = Quad Day! We isolate those really well in this workout! Let’s have some fun!

Warm Up

BODYWEIGHT CARDIO

3 Minutes

Feel free to perform any cardio of your choosing to get really warm.

WALL FACING LEG SWINGS

30 seconds

Be sure to do both legs

ADDUCTOR LUNGE

30 seconds

Be sure to do both legs

SEATED HIP OPENERS 90/90

30 seconds

 

Set 1 — 3X

Note- Perform one exercise building in weight each round. Resting 60 seconds between rounds.

EQUIPMENT
DUMBBELL

EXERCISES
12 reps GOBLET SQUAT
60 seconds Rest

GOBLET SQUAT

12 reps Heavy

Depth here is key. If you can’t get low without discomfort place weight between your legs

 

Superset 2 — 3X

Note- Perform movements back to back. Rest 60 seconds between rounds. Continue to keep your weight challenging in the Supported Step Ups. Rest 60 seconds between rounds.

EQUIPMENT
BENCH
DUMBBELL

EXERCISES
8-12 reps SUPPORTED STEP UP each leg
12-15 reps DUMBBELL GOOD MORNING
60 seconds Rest

supported step up

8-12 reps each leg
Heavy load

Chest leaning forward to emphasize glutes. SLOWLY lower.

Option to use cables to advance

DUMBBELL GOOD MORNING

12-15 reps

Can use a barbell or weight plate

 

Superset 3 — 3X

Note- Perform movements back to back with little rest. The Curtsy lunges should take you to failure at 12 reps. Select appropriate load. Rest 30 seconds.

EQUIPMENT
MAT
MINIBAND
DUMBBELLS

EXERCISES
12 reps FRONT FOOT ELEVATED CURTSY LUNGE Alt legs
30-Faillure reps FLOOR BRIDGE MINIBAND ABDUCTIONS
30 seconds Rest

front foot elevated curtsy lunge

12 reps Alt leads Moderate load
I’ll begin with 35lb DBs

If this bothers your knees perform Reverse lunge or remove elevation entirely

FLOOR BRIDGE MINIBAND ABDUCTIONS

30-Failure reps

Keep hips high and band tight

 

Superset 4 — 3X

Note- Stay on the Smith machine if you don’t have a sissy squat machine set up in your gym. Perform both movements with Slow Control. No rest between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10 reps WEIGHTED JUMP SQUAT
12-15 reps DB CALF RAISE
No rest. Repeat

WEIGHTED jump squat

10 reps

Drop weight if needed

db calf raise

12-15 reps

Option to hold a single DB and hold onto the wall for balance.

 

Cooldown

standing quad stretch

30 seconds Alt legs

KNEELING HAMSTRING

30 seconds

ALT. RUNNERS LUNGE

30 seconds

supine spinal twist

60 seconds

Switch legs halfway

 
Lower Body, Quads & GlutesAngela Fales