9.22 Monday | Home
Holy Cow this Leg day is KILLER! Quadzilla lezzz go
Warm Up
BODYWEIGHT CARDIO WARM UP
2 minutes
Break a sweat moving through bodyweight exercising of your choosing
LEG SWINGS
30 seconds each leg
Big loose swings
deep squat Hip and ankle opener
30 seconds
Sink into the bottom of that squat while applying gentle presser to the inside of your knees
SEATED HIP OPENER
60 seconds Alt Legs
Superset 1 — 4X
Note- Perform exercises back to back. Rest 60 seconds at the end of each round. Increase weight in the Hack each round if able to maintain rep range.
EQUIPMENT
DUMBBELLS
MINIBAND
EXERCISES
10-16 reps SUITCASE SQUAT
10-12 reps MINIBAND REVERSE LUNGE each leg
60 seconds Rest
SUITCASE SQUAT
10-16 reps Heavy Building each round
Focus on depth, decrease weight to ensure you are getting full range of motion
MINIBAND REVERSE LUNGE
10-12 reps each leg
Slowly lower, lower that back knee just off the mat
Superset 2 — 3X
Note- Increase weight each round if able. Rest 60 seconds each round.
EQUIPMENT
DUMBBELLS
MINIBAND
EXERCISES
12 reps HEEL ELEVATED REVERSE LUNGE each leg
40 reps MINIBAND SIDE STEPS
60 seconds Rest
HEEL ELEVATED REVERSE LUNGE
12 reps Each leg
Focus on depth
MINIBAND SIDE STEPS
40 reps
Sit low into the squat as you take a wide step to the side
Superset 3 — 3X
Note- You’ll perform exercises back to back, keep the rest minimal. Rest 30 seconds between each round.
EQUIPMENT
DUMBBELLS
BENCH/CHAIR
EXERCISES
20 reps HEELS ELEVATED GOBLET SQUAT
20 reps BENCH TOE TAPS
30 seconds Rest
HEELS ELEVATED GOBLET SQUAT
20 reps Moderate load
I’ll work around 40-50lb DBs
Modify by removing weight
BENCH TOE TAPS
20 reps
Modify by lowering the tapping surface
Finisher Circuit 4 — 3X
Note- BURNER! Do what you can, come out, shake it off and get back to it!
EQUIPMENT
DUMBBELLS
EXERCISES
30 seconds WEIGHTED WALL SIT
30 seconds Rest
10 reps WALL SIT ALT. LEG KICK
30 second Rest
Done
WEIGHTED WALL SIT
30 seconds
Modify by reducing or eliminating weight
WALL SIT alt. leg kick
30 seconds
Modify by tapping the toe out in front of you
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