Workouts

Squats

• 2 warm up sets 20 and 15 reps Heavy 5sets of 5
• Alternate weeks next week do 4sets of 8-10reps

Leg press neutral foot placement supersetted with walking lunges

• 4 sets 20,10,8,15 (10 steps each leg for lunges)

RDL(straight leg deadlifts) supersetted with banded squat walks

• 4 sets 10-12 reps 10 steps each direction with the squat walks

Leg extension supersetted with laying leg curls

• 4 sets 10-12 reps each

Legs Exercise 1:

• Leg Extensions 1 x 30, 25, 20, 15, 12
• Lying Leg Curls 1 x 30, 25,20, 15, 12
• Smith Machine Squat MedStance 1 x 30, 20,15,12,10
• Leg Press Wide Stance 1 x 25, 20, 15, 15
• Stiff Leg Dead lifts 1 x 20, 15, 15
• Step Ups on bench 1 x 20, 15, 15

Legs Exercise 2:

• WideStanceDead Lift 1 x20, 15,12,10
• Leg Extensions 1 x 30, 25, 20, 15, 12
• LegPressCloseStance 1 x30, 25, 20,20
• Smith Machine Sq 1 x 15, 15, 15, 15 1-minute rest between sets
• Weighted Hyper Ext pad low- 1 x 20,15, 15
• Step Ups on bench 1 x 20, 15, 15

Legs Exercise 3:

• Lying Leg Curls 1 x 30, 25, 20, 20
• Dumbbell Stiff Leg Dead lifts 1 x 20, 15, 15, 15
• Leg Extensions 1 x 50, 40, 30, 20
• Wide Stance Squats 1 x 30, 25, 20, 15
• Barbell Lunges 1 x 20, 15, 15, 15

Legs Exercise 4:

• Lying Leg Curls 1 x 30, 25, 20, 20
• Dumbbell Stiff Leg Dead lifts 1 x 20, 15, 15, 15
• Leg Extensions 1 x 50, 40, 30, 20
• Wide Stance Squats 1 x 30, 25, 20, 15
• Barbell Lunges 1 x 20, 15, 15, 15
• Step Ups on bench 1 x 20, 15, 15

Legs/Glutes/Abs:

• 4x8 Back Squats
• 3x10 Single Leg Romanian Dead Lifts
• 3x10 KB Dead Lifts
• 3x12 Hip Thrusts
• Super Set: 4x12 each leg
• Lying March
• Stability Ball Dead Bug
• Slow + Controlled, 30sec rest between sets
• Glute Burnout: 25 each 4 times (no rest)
• Glute Bridge on Wall + 25 sec Hold
• Descending Ladder Super Set: 15, 14…1 rep
• Banded Glute Bridges
• Banded Hip Abduction

Legs/Chest/Triceps/Calves:

• Leg Press (12-15 reps)
• Leg Extension (12-15 reps)
• Incline db press (12-15 reps)
• Db incline fly (12-15 reps)
• Standing tricep ext (12-15 reps)
• Standing single calf raise (12-15 reps)
• Stiff leg deadlift (12-15 reps)

Legs/Calves:

• Leg Press (Sled) (12-15 reps)
• Leg Extension (12-15 reps)
• Lying leg curl (12-15 reps)
• Box Squats (12-15 reps)
• Leg press calf raise (12-15 reps)
• Seated calf raise (12-15 reps)
• Planks (12-15 reps)

Legs/Back/ Calves/Core Exercise:

• SM Lunge (6-8 reps)
• Stiff Leg deadlift (6-8 reps)
• Step-ups / Power jumps (6-8 reps)
• Single leg press (6-8 reps)
• Seated calf raise (6-8 reps)
• Leg press calf raise single (6-8 reps)
• Planks (6-8 reps)