Week 5 ·
W5D4

WEEK 5: 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 Back Squat - 6,6,4,4
- BB RDL - 12,12,10,10
- BB Sumo Deadlift - 10,10,8,8
- Leg Press - 12,12,10,10
BLOCK B -
- Leg Extension - 15,12,10,10
- Seated Leg Curl - 15,12,10,10
- Standing Calf Raise - 10,10,8,8
SUPERSET: 3 Rounds
- Add/Abductor Machine - 20/way
CORE: 10min AMRAP
- Heel Taps - 30
- Hollow Body Reverse Crunch - 10
- Banded Lying SL Tuck - 15/side
FINISHER: 10min AMRAP
- GHD Hamstring Curl - 10
- Pistol Squat - 5/side
- Box Jump - 5
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