2.19 Wednesday | Home

Happy Wednesday Friends! Quads and isolated glute work today.

Warm Up

BODYWEIGHT cardio warm up

5 Minutes

Break a sweat

leg swings

30 seconds switch halfway

DEEP SQUAT HIP & ANKLE OPENER

30 seconds

FLOOR BRIDGE REACH

30 seconds Alt Directions

Inhale on the mat, exhale as you thrust up and reach

Superset 1 — 4X

Note- Perform exercises back to back.. Rest 60 seconds between rounds.

EQUIPMENT
LEG EXTENSION MACHINE

EXERCISES
12-15 reps HEELS ELEVATED GOBLET SQUAT
30 seconds LOW SQUAT HOLD INTO REVERSE LUNGE
60 seconds Rest

HEELS ELEVATED GOBLET SQUAT

12-15 reps Moderate- Heavy Load
I’d use a single 40-50lb DB

LOW SQUAT HOLD INTO REVERSE LUNGE

30 reps moderate load

Modify by coming to full standing position and removing weight

Set 2 — 3X

Note- Perform one exercise, building weight each round if able.. Rest 60 seconds at the end of each round.

EQUIPMENT
BENCH/BOX
DUMBBELLS

EXERCISES
12 reps 1 1/4 HIP THRUST
60 seconds Rest

1 1/4 hip thrust

12 reps Single Moderate- Heavy

Using a single DB

Set 3 — 3X

Note- Perform one exercise with 60 seconds rest between rounds.

EQUIPMENT
HACK SQUAT

EXERCISES
10-12 reps FRONT FOOT ELEVATED CURTSY LUNGE

FRONT FOOT ELEVATED CURTSY LUNGE

10-12 reps Heavy

The elevation increases the range of motion making this more challenging. Remove elevation if needed

Superset 4 — 3X

Note- Perform exercises back to back. This block will take longer as you are working both legs separately.

EQUIPMENT
CABLE MACHINE
STEP/BENCH

EXERCISES
12-20 reps KICKBACK LONG BAND
8 reps QUAD EMPHASIS STEP UP each leg
Rest only as needed. Repeat

KICKBACK LONG BAND

12-20 Reps

Slow controlled reps, hold the top of the extension. Kicking leg toeing out

QUAD EMPHASIS STEP UP

8 reps Moderate
Option to use a heavy single DB to help with balance

4 Count lower

Cooldown

DOWNDOG

30 seconds

KNEELING HAMSTRING STRETCH

30 seconds Switch halfway

pigeon

30 second Each leg

The more squared your foot is to the mat the more challenging/difficult

SUPINE SPINAL TWIST

30 seconds Each side

Keep shoulders square to the mat as the leg slowly deepens into the twist