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Monday 2/20/2023 Daily Gym: Leg Workout

Week 4 of our program! That means hit it hard and push the weight higher and squeeze in some extra reps.

New program starts Monday 2/27

PS check out my t-shirt shop on here!

Lower Body Warm-Up (link)

*5-7 min lower body dynamic stretches

Warm-Up Front Squats 2 sets of 10 (light)

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

Front Squats 4x10

*4 sets of 10 reps

*rest 60 sec between

*add weight each set

*try to use the same amount of weight as last week but with more reps!

*front squats modifications video

*if front squat doesn't work at all, sub regular squats

3 sets:

18 Dumbbell Reverse Deficit Lunges (18 total)

10 Single Leg RDL per leg

*done as a superset

*add weight after each set

Tester Workout

Tabata (8 sets each, 20 on/10 off)

1: Heels Elevated KB Goblet Squats

2: Runners

3: Russian KB Swings

4: Hanging Leg Raise or Lateral Leg Raises

Tabata = 8 sets of 20 sec work/ 10 sec rest

*do all 8 sets of one exercise before moving to the next

*download a free tabata timer to your phone (I like SmartWOD Timer)

***In week 1 I neglected to tell you to count your reps for this workout in order to retest! So, if you tracked, beat your score from week 1. If you did not track, just hit it hard!

4 Sets:

15 MB Hamstring Curls

8-12 Single Leg Standing Calve Raises per leg

3 Sets:

20 Leg Extensions

*add weight each set

*as little rest as possible between sets

*control the descent on each rep

Lower Body Cool-Down (link)

*5-7 min lower body stretches

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