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Monday 1/23/2023 Daily Gym: Leg Workout

RETEST week! This is week 4 of our cycle.


So that means two things:

1: if you were here in week 1, crush the retest aka beat your score from week 1!

*if you're new, no worries: just get in your workout!


2: New workout cycle starts Monday 1/30/23!!!


PS y'all, check out my t-shirt shop on here!


Lower Body Warm-Up (link)

*5-7 min lower body dynamic stretches


Warm-Up Tempo Pause Squats 2 sets of 5 (light)

*one set with the empty bar, 1 set light weight


Tempo Pause Squats 5x3

*3 second descent, then pause at the bottom

*add weight each set

*build to a challenging set of 3

*5 sets of 3 reps

*add 5-10 lbs to what you used last week


4 sets:

8 DB RDLs

12 Leg Press

*done as a superset

*add weight after each set, increase from last week

*focus on a slow descent of both moves


Tester Workout RETEST

12 Minute AMRAP:

12 Alt Arm DB Hang Snatch

16 Reverse Deficit Lunges (weight in goblet position)

12 Runners

*AMRAP = as many reps as possible

*so for 12 minutes, rotate through the 3 exercises as many times as you can with proper form

*beat how many reps you got in week 1

*on the DB snatch and lunges it is total reps per set listed, left = 1 rep, right = 2, etc

*on the DB snatch focus on using hips and legs to drive the weight up


Add Weight on each of the exercises below and focus on controlling the descent of each rep:


Single Leg Extensions 3x15 per leg

*alternate between legs until you've done 3 sets of 12 on each

*no rest between


Single Seated Leg Curls 3x15 per leg

*alternate between legs until you've done 3 sets of 12 on each

*no rest between


Seated Calf Raises 3x12-15

*pause at the top, down slow, pause at the bottom


Lower Body Cool-Down (link)

*5-7 min lower body stretches

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