2.13 Thursday | Gym

Hello ACF! Today we tackle Glutes and Quads. We have several single “Sets” these are your heaviest blocks in todays workout. Push it! Rest is less than 60 seconds this week so heart rate will remain high. Let’s get after it!

Warm Up

INCLINE WALKING

10 Minutes

I like working at a 10-12 incline, 3-3.5 speed

WALL FACING LEG SWINGS

60 seconds

Switch legs halfway

ALT. RUNNERS LUNGE

30 seconds Alt legs

SEATED HIP OPENER 90/90

30 seconds Alt directions

Set 1 — 4X

Note- Build in weight each round but stay in the suggested rep range. Working as heavy as able. Do not forget to do 2-3 warm up sets before working at your starting weight. Rest 40 seconds between rounds.

EQUIPMENT
LEG PRESS

EXERCISES
10-15 reps LEG PRESS
40 seconds Rest

LEG PRESS

10-15 reps

Increase weight each round until unable. Stay in suggested rep range

Set 2 — 3X

Note- Work at a Moderate-Heavy load. Rest 40 seconds between rounds.

EQUIPMENT
SMITH MACHINE

EXERCISES
8-12 reps SMITH MACHINE BULGARIAN SPLIT SQUAT each leg
40 seconds Rest

Smith machine bulgarian split squat

8-12 reps each leg
Heavy

Low bar racked portion with a slight hinge in your spine to keep the tension in your glutes

Superset 3 — 3X

Note- Perform exercises back to back. Work at moderate load with higher reps. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELL/KB
MINIBAND

EXERCISES
10- Failure reps 1 & 1/4 GOBLET SQUAT
20 reps 45 DEGREE STANDING SIDE LEG LIFT each leg
60 seconds Rest

1 &1/4 GOBLET SQUAT MINIBAND

10-Failure reps
I’ll work around 40lbs

45 DEGREE STANDING SIDE LEG lift

20 reps each leg

Toe out the kicking leg.
Alternative- Cable kickback

Set Burnout 4 — 3X

Note- Perform 10 reps on each leg with no rest between legs or rounds. Work at a weight that takes you to failure.

EQUIPMENT
LEG EXTENSION

EXERCISES
10-15 reps SINGLE LEG EXTENSION Right Leg
No rest
10-15 reps SINGLE LEG EXTENSION Left Leg
60 seconds Rest.

single leg extension

10-15 reps each leg

Work at a heavy load that takes you to failure

Cooldown

STANDING QUAD STRETCH

30 seconds Alt legs

STAR STRETCH

30 seconds Alt reach

DOWN DOG STRETCH

30 seconds

Peddle out your feet

PIGEON

60 seconds each leg

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