W5D4

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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