Quads / Hamstrings / Glutes

Warm up

Walk - 100 calories

Foam Roll

Donkey calf extension

4x10/10 | Tempo - 1:1:2:0

*Do 10 with feet neutral and 10 with toes pointed in. Rest 10 seconds between toe positioning and 45 seconds between sets.

Single leg dumbbell seated calf raise

3x12-15 | Tempo - 1:1:3:0 | Rest when your other leg is working.

Hip adduction

3x12-15 | Tempo - 1:1:3:0 | Rest 45 seconds

Hip abduction

3x12-15 | Tempo - 1:1:3:0 | Rest 45 seconds

Barbell squat

5x20-5 | Tempo - 1:0:2:0 | Rest 60 seconds

*This rep range means you want to hit 20 reps on your first set and 5 reps on the last, adjusting the weight accordingly. The reps you hit in between are however many you can get. Always shoot for the most reps possible within that rep range.

Narrow leg press

4x12-7 | Tempo - 1:0:2:0 | Rest 45 seconds

Bulgarian split squat

3x10 | Tempo - 1:0:2:0 | Rest 45 seconds after both legs are done.

Seated hamstring curl / Barbell SLDL

3x12-15/10 | Tempo - 1:0:3:0 | Rest 45 seconds after both exercises are done.

Cardio

Treadmill | 3.0 speed 5% incline | 100 calories

#quads #hamstring #glutes #booty #calves