9.22 Monday | Gym

Holy Cow this Leg day is KILLER! Quadzilla lezzz go

Warm Up

CARDIO WARM UP

5 minutes

Break a sweat

LEG SWINGS

60 seconds switch halfway

Big loose swings

deep squat Hip and ankle opener

30 seconds

SEATED HIP OPENER

60 seconds Alt Legs

Set 1 — 4X

Note- Perform one exercise building in weight quickly. I’ll work to do round 3 and 4 at my max weight. Rest 60 seconds at the end of each round.

EQUIPMENT
HACK SQUAT MACHINE

EXERCISES
8-10 reps HACK SQUAT
60 seconds Rest

HACK SQUAT

8-10 reps Heavy Building each round

Focus on depth, decrease weight to ensure you are getting full range of motion

Set 2 — 3X

Note- Increase weight each round if able. Rest 90 seconds each round.

EQUIPMENT
BARBELL

EXERCISES
10-12 reps FRONT RACK REVERSE LUNGE Alt legs
90 seconds Rest

FRONT RACK REV LUNGE

10-12 reps Work to failure
I’ll work around 95-115lbs

Modify with a pair of dumbbells

Superset 3 — 3X

Note- You’ll perform exercises back to back, keep the rest minimal. Rest 30 seconds between each round.

EQUIPMENT
DUMBBELLS

EXERCISES
15 reps HEELS ELEVATED GOBLET SQUAT
10 reps FRONT FOOT ELEVATED CURTSY LUNGE Alt legs
30 seconds Rest

HEELS ELEVATED GOBLET SQUAT

15 reps Moderate load
I’ll work around 40-50lb DBs

Modify by removing weight

FRONT FOOT ELEVATED CURTSY LUNGE

10 reps
I’ll use a pair of 30lb DBs

Finisher Circuit 4 — 1X

Note- Begin what a heavy load that you can get 20 reps with. Work to maintain or increase load as your reps decrease.

EQUIPMENT
LEG EXTENSION

EXERCISES
20 reps LEG EXTENSION
30 seconds Rest
12 reps LEG EXTENSION
30 second Rest
10 reps LEG EXTENSION
30 seconds Rest
8 reps LEG EXTENSION
30 seconds Rest
8 reps LEG EXTENSION
Done

LEG EXTENSION

20, 12, 10, 8, 8 reps with 30 seconds between each

Cooldown

STANDING QUAD

30 seconds Alt legs

DOWN DOG

30 seconds

Peddle out your heels, and press your chest to the top of your thighs

ALT. RUNNERS LUNGE

30 seconds

FIGURE 4

60 seconds Alt legs