Intro - Day 1: Legs
DAY 1 ā LEGS
Rest 45 seconds between strength moves and supersets.
Workout Routine: 15-30 minutes
Warm-Up
Dynamic Step-Up Superset with Bulgarian Split Squat
Skater Squat Superset with Single-Leg Squat
B-Stance Hip Thrust Superset with B-Stance RDLs
Leg Complex: Pop Squats, Bodyweight Squats, Reverse Lunges, Curtsy Lunges
Warm-Up: A Few Ideas for Lower Body
Leg Swings
Leg Swings (side)
Trunk Circles
Hip Circles
Knee To Chest
Monster Walks
Banded Side Steps
Banded Body Weight Squats
Click here for Warm-Up Instructions if needed.
Exercises 1 & 2: Dynamic Step-Up Superset with Bulgarian Split Squat
Dynamic Step-Up: 3 Sets | 8 Reps (each leg)
Dynamic Step-Up: 3 Sets | 8 Reps (each leg)
Bulgarian Split Squat: 3 Sets | 8 Reps (each leg)
Bulgarian Split Squat: 3 Sets | 8 Reps (each leg)
Exercises 3 & 4: Skater Squat Superset with Single-Leg Squat
Skater Squat: 3 Sets | 8 Reps (each leg)
Skater Squat: 3 Sets | 8 Reps (each leg)
Single-Leg Squat: 3 Sets | 8 Reps (each leg)
Single-Leg Squat: 3 Sets | 8 Reps (each leg)
Exercises 5 & 6: B-Stance Hip Thrust Superset with B-Stance RDLs
B-Stance Hip Thrust: 3 Sets | 8 Reps (each leg)
B-Stance Hip Thrust: 3 Sets | 8 Reps (each leg)
B-Stance RDLs: 3 Sets | 8 Reps (each leg)
B-Stance RDLs: 3 Sets | 8 Reps (each leg)
Exercises 7, 8, 9, 10: Leg Complex: Pop Squats, Bodyweight Squats, Reverse Lunges, Curtsy Lunges
2 Sets (go through all and repeat)
Pop Squats: 2 Sets | 20 Reps
Pop Squats: 2 Sets | 20 Reps
Bodyweight Squats: 2 Sets | 20 Reps
Bodyweight Squats: 2 Sets | 20 Reps
Reverse Lunges: 2 Sets | 30 Reps (total)
Reverse Lunges: 2 Sets | 30 Reps (total)
Curtsy Lunges: 2 Sets | 30 Reps (total)
Curtsy Lunges: 2 Sets | 30 Reps (total)
Rest for 45 seconds. Repeat