5.8 Thursday | Gym

 

Todays lower body workout is quad focused. This workout is high volume and very challenging.. Adjust as needed by either reducing load, reps or the length of the workout.

Warm Up

incline walking warm up

10 Minutes

leg swings

60 seconds switch legs halfway

Big loose swings

seated hip openers 90/90

30 seconds

Massaging back and forth in each 90 position

Deep squat + hamstring stretch

30 seconds

Sit in the bottom of the squat for an extra count before extending hips up

 

Set 1 — 4X

Note- Perform one exercise with 60-90 seconds between rounds. Increase weight. See modifications/alternatives.

Perform 2 warm up rounds before beginning with your working set

EQUIPMENT
BARBELL

EXERCISES
8-12 Reps FRONT SQUAT
60 seconds Rest

FRONT SQUAT

8-12 reps Heavy

Alt. Use the Hack squat machine or modify with a single DB/KB in a goblet hold position

 

Superset 2 — 3X

Note- Perform exercises back to back. Rest 60 seconds between rounds. Build in weight in the Leg press if able.

EQUIPMENT
LEG PRESS
DUMBBELLS

EXERCISES
12 reps NARROW STANCE LEG PRESS
8-12 reps HEEL ELEVATED REVERSE LUNGE each leg
60 seconds Rest

NARROW STANCE LEG PRESS

12 reps Build in weight each round

Feet a little closer together and feet higher on the plate to target quads

HEEL ELEVATED REVERSE LUNGE

8-12 reps each leg Heavy & SLOW. I’d use a pair of 35lb DBs

Stay on the same leg before switching

 

Set 3 — 3X

Note- You’ll perform one round with 30 seconds of rest. Work to failure each round.

Leg extension

12-Failure Moderate load

Try to keep these unbroken with limited rest

 

Bodyweight Superset 4 — 3X

Note- Perform movements back to back completing all 3 rounds as quickly as possible.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
8 reps PISTOL SQUAT TO BENCH each leg
32 reps BODYWEIGHT WALKING LUNGES
No Rest. Repeat

pistol squat to bench

8 reps each leg

Modify by pushing off both feet to come to standing

bodyweight walking lunges

32 reps Count each lunge

No weight. Quicken the reps

 

Cooldown

STANDING QUAD STRETCH

60 seconds Alt legs

Alt runners lunge

30 seconds

Option to drop your back knee and keep your chest high

PIGEON

30 seconds each leg

The more you square your foot to the mat the more challenging

figure 4

60 seconds switch halfway

 
Lower Body, Quad Focused, StrengthAngela Fales