9.19 Friday | 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

 

Superset 1 — 3X

Note- Perform exercises back to back building in weight in the front squat.. Resting 60 seconds between rounds. Alternative to the front squat is a goblet squat with a KB or DB held at chest height

EQUIPMENT
BARBELL
MAT

EXERCISES
8 -12 reps FRONT SQUAT
12 reps SINGLE LEG FLOOR BRIDGE each leg
60 seconds Rest

FRONT SQUAT

8-12 reps Heavy

Depth here is key. If your chest drops in the bottom position. Try performing with only the Barbell or do a Goblet squat with a single DB

SINGLE LEG FLOOR BRIDGE

12 reps Each leg

Stay on the same leg for all reps before switching

 

Superset 2 — 3X

Note- Continue to keep your weights challenging, increase when able.. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
CABLES

EXERCISES
12-16 reps total WALKING LUNGES
12 reps CABLE KICKBACK each leg
60 seconds Rest

WALKING LUNGES

12-16 reps Moderate-Heavy
I’ll work around 40-45lb DBs

Keeping chest lifted as you lower straight down.

CABLE KICKBACK

12 reps each leg

I’ve been really focusing on slow controlled reps here and increasing my weight each week. Take a slight toe out with your kicking foot

 

Superset 3 — 3X

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

EQUIPMENT
SMITCH MACHINE

EXERCISE
10-Failure reps LEG EXTENSION
30 seconds WALL SIT
60 seconds Rest

LEG EXTENSION

10-Failure reps

Slow controlled reps as you lower

 

WALL SIT

30 seconds

Find a low, parallel legs to the floor squat, hold.

 

Set 4 — 2X

Note- Option to perform any form of calf raises your gym has available. I like the standing calf raise machines vs the seated.

EQUIPMENT
DUMBBELLS

EXERCISES
15 reps DB CALF RAISE
30 seconds Rest. Repeat

db calf raise

15 reps

Advance by using a calf raise machine. If you can place your feet on weight plates it will help lengthen the motion.

 

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

 
Lower Body, Quads & GlutesAngela Fales