11.8 Friday | Gym
Remember that awful Quad focused workout we did last week… Well this is her twin sister!
Let’s have some fun!
Warm Up
WALKING
10 Minutes
Cardio of your choosing
TREADMILL WALKING BACKWARDS
2 Minutes
Hold onto hand rails for support
WALL FACING LEG SWINGS
60 seconds Alt legs halfway
SEATED HIP OPENER
60 seconds
Set 1 — 4X
Note- Increase weight if able. Rest 60 seconds at the end of each round.
EQUIPMENT
HACK SQUAT
EXERCISES
8-12 reps HACK SQUAT MACHINE
60 seconds rest
heels elevated squat smith machine
8-12 reps Heavy, Building weight when able
Superset 2 — 3X
Note- Working at Moderate to light load for this circuit. Perform movements quick without compromising form. Rest 60 seconds between rounds.
EQUIPMENT
BARBELL
BENCH/BOX
EXERCISES
10-12 reps FRONT RACK REVERSE LUNGE Alt. Legs
12-Failure reps POWER STEP UPS each leg
60 seconds
FRONT RACK REVERSE LUNGE
10-12 reps Alt legs
Moderate load. I’ll work around 95lbs
We are working at a moderate load and quicker pace.
POWER STEP UPS
12-Failure reps each leg
Modify by perfuming on a lower bench/box or on the floor
Superset 3 — 3X
Note- Perform exercises back to back. Rest 60 seconds or 90 if needed at the end of each round. Increase weight if able.
EQUIPMENT
LEG EXTENSION
MINIBAND
DB/KB
EXERCISES
8-10 reps SINGLE LEG EXTENSION each leg
12-Failure reps 1 1/4 GOBLET SQUAT
60 seconds Rest
SINGLE LEG EXTENSION
8-10 reps each leg Heavy
Alt which leg you start with each round.
1 1/4 goblet squat
12-Failure reps Heavy as able
Ensure you are bringing weight to full extension and holding. We hold to avoid bouncing.
Set 4 — 3X
Note- If your gym has a machine for this, use that. Option to hold a single DB and stabilize with opposite hand if desire.
EQUIPMENT
SMITH MACHINE
EXERCISES
10 reps CALF RAISE
calf raise
10 reps
Hold the top position for an extra count before lowering
Cooldown
STANDING QUAD STRETCH
60 seconds Alt legs
DEEP SQUAT + HAMSTRING STRETCH
30 seconds
PIGEON
60 seconds each side
SUPINE SPINAL TWIST
60 seconds each side