Legs Ablazing

Legs Ablazing

STRENGTH

1. Barbell back squat

4 x 6-8

Rest 2 minutes

Phase 2: Add 2-3 count pause

2. Dumbbell step-ups

3 x 6-8 RL

Rest 1 minute

Phase 2: Increase reps to 8-10 RL

3A. Suitcase deadlift to reverse lunge

3 x 8-10

Phase 2: Increase reps to 10-12

3B. Feet elevated hamstring bridges

3 x 10-15

Rest 1 minute

Phase 2: Add 3 count lowering

QUAD SQUAD  FINISHER – PHASE 1: 

AMRAP in 5 minutes; rest as needed.

• 6 bodyweight squats
• 8 bodyweight pulse squats
• 10 squat jumps

QUAD SQUAD  FINISHER – PHASE 2: 

AMRAP in 5 minutes; rest as needed.

• Walking lunges x 10 (5 RL)
• Squat jacks x 10