6.26 Thursday | Gym

Another lower body day emphasis quads and glutes! We isolate really well in this workout!

Warm Up

WALKING WARM UP

5 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 — 4X

Note- Perform exercises back to back building in weight in the front squat.. Resting 30 seconds between rounds. Alternative to the front squat is a goblet squat with a KB or DB held at chest height

EQUIPMENT
DUMBBELLS

EXERCISES
10 reps GOBLET SQUAT
60 seconds Rest

GOBLET SQUAT

10 reps Heavy
Build as able, I began at 65lbs and moved to 80lbs

Keep your chest up, weight at your collarbones.

Set 2 — 3X

Note- Continue to keep your weights challenging, increase when able.. Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELL
BENCH

EXERCISES
10-12 reps BULGARIAN SPLIT SQUAT each leg
30 seconds Rest

bulgarian split squat

10-12 reps each leg Moderate
I’ll work around a 30-35lb DBs

Keeping chest lifted to target quads, leaning forward to hit glutes.

Superset 3 — 3X

Note-This block is brutal. Working near to failure each round. Rest 60 seconds between rounds.

EQUIPMENT
LEG EXTENSION
DUMBBELLS

EXERCISE
10-Failure reps LEG EXTENSION
16 reps total WALKING LUNGES
60 seconds Rest

LEG EXTENSION

10-Failure reps

Slow controlled reps as you lower

WAlking lunges

16 reps Heavy
I’ll use a pair of 35-40lb DBs

Shorter strides will target quads where as a longer stride with a slight lean forward will target glutes

Set 4 — 3X

Note- In this block the goal is to be explosive. Test your vertical.

EQUIPMENT
BOX

EXERCISES
5-8 reps BOX JUMP
30 rest. Repeat

BOX JUMP

5-8 reps Max height

For this set you are just working on building up to max height

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