4.10 Thursday | 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

60 seconds

Hold onto hand rails for support

WALL FACING LEG SWINGS

30 seconds Alt legs halfway

SEATED HIP OPENER

30 seconds

Superset 1 — 3X

Note- Increase weight in the Heels Elevated Goblet Squat each round if able. Rest 60 seconds at the end of each round.

EQUIPMENT
SMITH MACHINE
DUMBBELLS

EXERCISES
8-10 reps ATG SPLIT SQUAT each leg
10-12 reps HEELS ELEVATED SQUAT SMITH MACHINE
60 seconds rest

ATG SPLIT SQUAT

8-10 reps each leg Moderate

Drive your knee over the front toe. Modify by removing weight and holding onto a stable object

heels elevated squat smith machine

10-12 reps Heavy, Building weight when able

Set 2 — 3X

Note- Perform one exercise with 60 seconds of rest. Increase weight if able.

EQUIPMENT
LEG EXTENSION

EXERCISES
12-Failure reps LEG EXTENSION
60 seconds Rest

LEG EXTENSION

12-Failure reps Heavy as able

Ensure you are bringing weight to full extension and holding. We hold to avoid bouncing.

Superset 3 — 3X

Note- Working at Moderate to light load for this circuit. Perform movements quick without compromising form. Rest 60 seconds between rounds.

EQUIPMENT
BARBELL
KB/DUMBBELLS

EXERCISES
8-12 reps FRONT RACK REVERSE LUNGE Alt. Legs
12 - Failure reps SUMO SQUAT PULSES
60 seconds

FRONT RACK REVERSE LUNGE

8-12 reps Alt legs
Moderate load. I’ll work around 95lbs

We are working at a moderate load and quicker pace.

SUMO SQUAT PULSES

12-Failure reps

Sit down low into the squat, feet wider than shoulders. Tight pulses.

Set 4 — 4X

Note- Perform one exercise. Rest 30 seconds between rounds.

EQUIPMENT
SMITH MACHINE (optional)

EXERCISES
10-Failure reps CALF RAISE
30 seconds Rest

CALF RAISE

10-Failure reps

Perform calf raises however you’d like. On a machine or holding dumbbells.

Cooldown

STANDING QUAD STRETCH

30 seconds Alt legs

DEEP SQUAT + HAMSTRING STRETCH