3.14 Friday | Gym

Todays lower body workout is quad focused. This workout is very challenge with the high volume you’ll be hitting. Adjust as needed by either reducing load, reps or the length of the workout.

Warm Up

incline walking warm up

10 Minutes

leg swings

60 seconds switch legs halfway

Big loose swings

seated hip openers 90/90

60 seconds

Massaging back and forth in each 90 position

Deep squat + hamstring stretch

30 seconds

Sit in the bottom of the squat for an extra count before extending hips up

Set 1 — 4X

Note- Perform one exercise with 60-90 seconds between rounds. Increase weight if able to maintain over 10 reps each round. See modifications/alternatives.

EQUIPMENT
BARBELL

EXERCISES
10-12 Reps FRONT SQUAT
60-90 seconds Rest

FRONT SQUAT

10-12 reps

Alt. Use the Hack squat machine or modify with a single DB/KB in a goblet hold position

Superset 2 — 4X

Note- Perform exercises back to back. Rest 60 seconds between rounds. Build in weight in the Leg press if able.

EQUIPMENT
LEG PRESS
DUMBBELLS

EXERCISES
12-20 reps NARROW STANCE LEG PRESS
8-12 reps HEEL ELEVATED REVERSE LUNGE each leg
60 seconds Rest

NARROW STANCE LEG PRESS

12-20 reps Build in weight each round

Feet a little closer together and feet higher on the plate to target quads

HEEL ELEVATED REVERSE LUNGE

8-12 reps each leg Heavy & SLOW. I’d use a pair of 30-35lb DBs

Stay on the same leg before switching

Set 3 — 3X

Note- You’ll perform one round with 30 seconds of rest. Work to failure each round.

Leg extension

12-Failure Moderate load

Try to keep these unbroken with limited rest

Circuit 4 — 2X

Note- This circuit is a burner, we decrease load and increase intensity by increasing the volume. Rest 30 seconds between rounds Repeat 3 rounds.

EQUIPMENT
TRX
DUMBBELLS

EXERCISES
45 seconds TRX REVERSE LUNGE TO PISTOL SQUAT right leg
15 seconds Rest
45 seconds TRX REVERSE LUNGE TO PISTOL SQUAT left leg
15 seconds Rest
45 seconds BODYWEIGHT WALKING LUNGES
30 seconds Rest. Repeat

trx reverse lunge to pistol squat

45 seconds Right leg
15 second Rest
45 seconds Left leg

The Trx provides assistance to allow you to control and get deep into the pistol squat

bodyweight walking lunges

45 seconds

No weight. Quicken the reps

Cooldown

STANDING QUAD STRETCH

60 seconds Alt legs

Alt runners lunge

30 seconds

Option to drop your back knee and keep your chest high

PIGEON

30 seconds each leg

The more you square your foot to the mat the more challenging

figure 4

60 seconds switch halfway