11.22 Friday | Gym

 

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

Warm Up

INCLINE WALKING WARM UP

5 Minutes

Walk for 5-10 minutes. Any cardio of your choosing

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
BARBELL

EXERCISES
10-12 reps SUMO DEADLIFT DB
90 seconds Rest

SUMO DEADLIFT

10-12 reps Heavy

Feet wider than shoulder width, Hips press back before lowering down. Modify with DBs

 

Set 2 — 3X

Note- Perform one movement with 60 seconds between rounds. Continue to keep your weight challenging with slow controlled reps.

EQUIPMENT
BENCH
DUMBBELL

EXERCISES
8-12 reps SUPPORTED STEP UP each leg
60 seconds Rest

supported step up

8-12 reps each leg
Heavy load

Chest leaning forward to emphasize glutes. SLOWLY lower. Pressing heavily into your top foot

Option to use cables to advance

 

Superset 3 — 3X

Note- Perform movements back to back.. The Curtsy lunges should take you to failure at 12 reps. Select appropriate load. Rest 60 seconds.

EQUIPMENT
HAMSTRING CURL
DUMBBELLS

EXERCISES
8-12 reps HAMSTRING CURL
12 reps CURTSY LUNGE Alt legs
60 seconds Rest

HAMSTRING CURL

12 reps Build each round if able

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

CURTSY LUNGE

12 reps Alt legs

Keep hips high and band tight

 

Superset 4 — 3X

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

EQUIPMENT
DUMBBELLS
ABDUCTION

EXERCISES
15-Failure reps SEATED ABDUCTION MACHINE
12-15 reps DB CALF RAISE
No rest. Repeat

HEELS ELEVATED GOBLET SQUAT

15-Failure reps

Hold each adduction for an extra count before releasing

db calf raise

12-15 reps

Use a calf raise machine if available.

 

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