11.22 Friday | Home

 

Leg day = Quad Day! We isolate those really well in this workout! Let’s have some fun!

Warm Up

BODYWEIGHT WARM UP

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

 

Set 1 — 4X

Note- Perform one exercise building in weight each round. Resting 90 seconds between rounds. This should leave you fully recovered to take the next round.

EQUIPMENT
DUMBBELL

EXERCISES
10-12 reps SUMO DEADLIFT DB
90 seconds Rest

SUMO DEADLIFT DB

10-12 reps Heavy

Depth here is key. If you can’t get low without discomfort reduce load and increase reps.

 

Superset 2 — 3X

Note- Perform movements back to back. Rest 60 seconds between rounds. Continue to keep your weight challenging in the Supported Step Ups. Rest 60 seconds between rounds.

EQUIPMENT
BENCH
DUMBBELL

EXERCISES
8-12 reps SUPPORTED STEP UP each leg
12-15 reps DUMBBELL GOOD MORNING
60 seconds Rest

supported step up

8-12 reps each leg
Heavy load

Chest leaning forward to emphasize glutes. SLOWLY lower.

Option to use cables to advance

DUMBBELL GOOD MORNING

12-15 reps

Option to use a long loop band, draped over your shoulders and under your feet

 

Superset 3 — 3X

Note- Perform movements back to back with little rest. The Curtsy lunges should take you to failure at 12 reps. Select appropriate load. Rest 30 seconds.

EQUIPMENT
MAT
MINIBAND
DUMBBELLS

EXERCISES
12 reps FRONT FOOT ELEVATED CURTSY LUNGE each leg
30-Faillure reps FLOOR BRIDGE MINIBAND ABDUCTIONS
30 seconds Rest

front foot elevated curtsy lunge

12 reps each leg Moderate load

If this bothers your knees perform Reverse lunge or remove elevation entirely

FLOOR BRIDGE MINIBAND ABDUCTIONS

30-Failure reps

Keep hips high and band tight

 

Superset 4 — 3X

Note- Perform both movements with Slow Control. No rest between rounds, 3 rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10-12 reps HEELS ELEVATED GOBLET SQUAT
12-15 reps DB CALF RAISE
No rest. Repeat

HEELS ELEVATED GOBLET SQUAT

10-12 reps

Slow 3 count lower

db calf raise

12-15 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