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