Extreme Leg Day!

Warm Up

Walk - 10 minutes

Stretch - 5 minutes

*Seated Calf Extension 4x12-15 drop set xFailure

Tempo - 1:1:4:0

*Seated Calf Raise 4x15-25

Tempo - 1:1:4:1

* Leg Extensions 3x15-20

Tempo - 1:1:3:0

* Squat 4x5-3 drop set xFailure xFailure

Tempo (4 sets) - 1:0:4:0

Tempo (drop sets) - 1:0:5:0

* Hack Squats (Heels together & toes out) 3x10

Tempo - 1:0:3:0

*Dumbbell SLDL (toes elevated) 3x12-15

Tempo - 1:1:3:0

*Dumbbell Squeeze and Hold 3x20seconds

For these pick a light weight and place the handle between your feet. Sit on a flat bench and lean back holding the bench to support yourself. Lift your legs and flex your quads as hard as you can while keeping the dumbbell above the bench.

#Legs #calves #glutes #hamstrings #quads