Day 2 – Legs – Hamstrings, Quads & Glutes

1. Warm Up:

a. 10 Minutes of Steady State Cardio on the Exercise Bike.

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b. 3 sets of: 15 – 20 Dumbell Squats superset with 20 Walking Lunges.

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2. Working Sets

a. Deadlifts – light weight:

Sets: 3 sets of 10 – 12 reps.

Rest: 20 Seconds Between Sets.

Tempo: 2-1-2-0 (pause at the bottom of the movement, squeeze the glutes and push through the heels back to standing position).

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b. Deadlifts

Sets: 5 sets.

Sets 1 – 3: 6 reps, Set 4-5: Increase Weight and aim for 1-4 Reps.

Rest: 45 – 60 Seconds Between Sets.

Tempo: 2-2-2-1 (pause at the bottom of the movement, squeeze the glutes and push through the heels back to standing position).

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c. Barbell Squats – Smith Machine or Squat Rack

Sets: 3 sets of 6 Reps

Rest: 30 – 45 seconds between each set.

Tempo: 3-1-2-1 ( keep the abs engaged throughout and squeeze the glutes upon on returning back to start/standing position).

 

d. Barbell Glute Bridge Superset With Box Jumps

Sets: 3 sets of (6 glute bridges immediately followed by 8 Box Jumps).

Rest: 30 – 45 seconds between each set.

Tempo: 2-2-2-1

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f. Leg Extension – Drop Set.

Aim for a heavy enough weight to have a maximum rep/fatigue at 6 reps.

Sets: 4 sets. On the first three sets carry out 6 Reps. The fourth set will be a drop set until failure.

Rest: 30 – 45 seconds between sets.

Tempo: 2-1-2-0 (squeeze the quadriceps muscle at the top of the movement).

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g. Hack Squat

Sets: 3 sets of 10 -12

Rest: 20 seconds between each set.

Tempo: 2-1-2-1

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h. Leg Press – Drop Set

Sets: 4 sets. On the first two sets have a heavy weight and aim for 6 Reps. The third and fourth set drop set until failure.

Rest: 30 – 45 seconds between each set.

Tempo: 2-1-2-1

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3. Cardio:

Steady State Cardio – 30 Minutes.

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