Week 4 ·
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
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