Week 3 ·
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
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