W3D4

WEEK 3: Day 4

WORKOUT: Legs

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WARM UP: Full Body 2

• High Knees - 20
• Butt Kicks - 20
• Lateral Lunge - 5/side
• Overhead Lunge w/ Calf Stretch - 5/side
• Lunge w/ Chest Opener - 5 x 3sec/side
• Prone Row - 5
• Reverse Shrug to Toe Touch - 5
• Shoulder Dislocates - 15

BUY IN:

• Run - 800m

WORKOUT:

BLOCK A -

• BB Low Bar Squat - 10,10,8,8
• BB RDL - 10,10,8,8
• BB Sumo Deadlift - 10,10,8,8
• Leg Press - 12,12,10

BLOCK B -

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

SUPERSET 1: 3 Rounds

• DB Box Step Up - 12-15/side
• Sled Push/Pull - 30m

SUPERSET 2: 3 Rounds

• Add/Abductor Machine - 20/way

CORE: 10min AMRAP

• Weighted V Up - 20
• Hollow Body Flutter Kick - 60
• Slow Eccentric KB Swing - 15

FINISHER: 10min AMRAP

• Banded Lateral Shuffle - 30m/side
• Banded Squat - 25
• Banded Lying Hamstring Curl - 25

BUY OUT:

• Run - 800m