3.14 Friday | Home

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

Warm Up

BODYWEIGHT WARM UP

3 Minutes

Move through bodyweight movements of your choosing

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 seconds between rounds. Increase weight if able to maintain over 10 reps each round.

EQUIPMENT
DUMBBELLS

EXERCISES
8-12 reps 2 PULSE GOBLET SQUAT
60 seconds Rest

2 PULSE GOBLET SQUAT

8-12 reps

Option to remove the pulse

Superset 2 — 4X

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

EQUIPMENT
BENCH/CHAIR
DUMBBELLS

EXERCISES
12 reps QUAD EMPHASIS STEP UP
8-12 reps HEEL ELEVATED REVERSE LUNGE each leg
60 seconds Rest

QUAD EMPHASIS STEP UP

12 reps each leg

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

Circuit 3 — 3X

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
DUMBBELLS

EXERCISES
45 seconds PISTOL SQUAT Alt legs
15 seconds Rest
45 seconds STATIC ALT. LATERAL LUNGES
15 seconds Rest
45 seconds BODYWEIGHT WALKING LUNGES
30 seconds Rest. Repeat

pistol squat

45 seconds Alt legs

Modify- By lowering onto a chair or holding onto a surface for support thought the entire movement

STATIC ALT. LATERAL LUNGES

45 seconds
I’ll use a pair of 15-20lb DBs

bodyweight walking lunges

45 seconds

No weight. Quicken the reps

Cooldown

STANDING QUAD STRETCH

60 seconds Alt legs

Alt runners lunge