W2D4

W2D4

WEEK 2: Day 4

WORKOUT: Legs

____________________

WARM UP: Full Body 1

  • Overhead Squat Bender - 10
  • High Knees - 20
  • Butt Kicks - 20
  • Lateral Lunge - 5/side
  • Lunge w/ Chest Opener - 5 x 3sec/side
  • Prone Row - 10
  • Shoulder Rotations (Forward/Rear) - 10/way

 

BUY IN:

  • Run - 800m

 

WORKOUT:

BLOCK A -

  • BB Back Squat - 10,10,8,8
  • BB RDL - 10,10,8,8
  • BB Sumo Deadlift - 10,10,8,8
  • Hack Squat - 12,12,10,10

 

BLOCK B -

  • Leg Extension - 4 x failure
  • Lying Leg Curl - 4 x failure
  • Seated Calf Raise - 10,10,8,8

 

SUPERSET 1: 3 Rounds

  • DB Box Step Over - 10-12
  • DB Lateral Lunge - 10-12

 

SUPERSET 2: 3 Rounds

  • Add/Abductor Machine - 15/way

 

CORE: 10min AMRAP

  • Sit Up - 25
  • Hollow Body Flutter Kick - 50
  • Wipers - 8/side

 

FINISHER: 10min AMRAP

  • Air Squat - 50
  • Sled Push/Pull - 30m

 

BUY OUT:

  • Run - 800m

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.