5.8 Thursday | Home

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

BODYWEIGHT WARM UP

3 Minutes

Move through bodyweight movements of your choosing

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 seconds between rounds. Increase weight if able to maintain over 10 reps each round.

EQUIPMENT
DUMBBELLS

EXERCISES
8-12 reps 2 PULSE GOBLET SQUAT
60 seconds Rest

2 PULSE GOBLET SQUAT

8-12 reps

Option to remove the pulse

Superset 2 — 3X

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

EQUIPMENT
BENCH/CHAIR
DUMBBELLS

EXERCISES
8-12 reps QUAD EMPHASIS STEP UP
12 reps HEEL ELEVATED REVERSE LUNGE each leg
60 seconds Rest

QUAD EMPHASIS STEP UP

8-12 reps each leg

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

HEEL ELEVATED REVERSE LUNGE

12 reps each leg Heavy & SLOW. I’d use a pair of 30-35lb DBs

Stay on the same leg before switching

Bodyweight Superset 3 — 4X

Note- Perform movements one after another. Complete 3 rounds as quickly as possible

EQUIPMENT
DUMBBELLS
BENCH

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

pistol squat

8 reps each leg

Modify- By pushing to standing with two feet on the floor

bodyweight walking lunges

32 reps Count each leg

No weight. Quicken the reps

Cooldown

STANDING QUAD STRETCH

30 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