Friday Workout: Legs, Legs, Legs

I can finally stop using chairs and railing to support myself from Mondays vicious leg day. Below, I have the workout mapped out for you to try on your own! Things to be mindful of:

  • With all leg exercises, we cautious of your knees when squatting, leg pressing, and when performing a lunge of any kind
  • Your core should be tight during all exercises. Think about how you would brace if someone tickled your stomach, that`s the type of tightness i`m talking about!
  • Have a purpose for every exercise and rep performed. Focus on the muscle being contracted and why you’re performing that exercise. Have an intention.
  • Time your rests base don your goals. Less time (1-2 minutes) are more for endurance and weight loss while more time (3-5 minutes) between sets is geared towards maximal effort, strength and performance training.

 

Warm Up:

Fast, Backwards lunges 3 sets X 20 reps each leg

Fast, high side step ups 3 sets X 20 reps each leg

Side to side shuffle, switching feet on top of box 3 sets X 20 reps total

Workout:

  • Leg press- 15 reps feet lower on platform for quads, 15 reps higher on platform for hamstrings, feet slightly closer than hip width with toes pointed out; 4 sets—-> Supersetted with jump squats 4 sets X 20 reps

  • Single leg glute bridges on a medicine ball 3 sets X 15 reps each leg —-> supersetted with bulgarian split squats 3 sets X 30seconds each leg

  • Barbell close stance squats 15 reps followed by wide stance squats 15 reps; 3 sets —-> Supersetted with walking barbell lunges 3 sets X 20 steps

  • Leg extension 5 sets X Failure at a heavy weight—-> supersetted with Hamstring curls 5 sets X Failure at a heavy weight

  • Calf raises 5x 10 each way ( toes regular, toes pointed inward, toes pointed outward)

Enjoy!

Questions, comments or feedback? Check me out on other social media!

Looking to take your fitness to the next level? Are you ready to #LevelUp? Then contact me now to start your workout program and nutrition guidance today!

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