W4D4

WEEK 4: Day 4

WORKOUT: Legs

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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 - 8,8,6,6
• DB SL RDL - 10,10,8,8/side
• DB Sumo Squat - 10,10,8,8
• Hack Squat - 12,12,10

BLOCK B -

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

SUPERSET 1: 3 Rounds

• DB Lateral Lunge - 12-15/side
• Sled Push/Pull - 30m

SUPERSET 2: 3 Rounds

• Add/Abductor Machine - 20/way

CORE: 10min AMRAP

• Hanging Knee Raise - 30
• Lying Oblique Crunch - 30/side
• Russian Twist - 80

FINISHER: 10min AMRAP

• Burpee - 15
• Bike, Row, Ski, Run - 20 kcal
• Air Squat - 50
• Walking Lunge - 45m

BUY OUT:

• Run - 800m