Heavy Leg Day with Sadie Meyer (she/her)

Heavy Leg Day with Sadie Meyer (she/her)

1A. Barbell Back Squat
  • Sets 1-2: 60% 1RM x 6
  • Sets 3-4: 65% 1RM x 5
  • Sets 5-6: 70% 1RM x 4

2A. Smith Machine Reverse Lunge: 4 sets x 8-10 reps/leg (HEAVY)
Note: Increase weight every set while still maintain the minimum 8 reps/leg
2B. Leg Extension Machine: 4 sets x 10-15 reps (heavy)
3A. Heels-Up Goblet Squats: 4 sets x 8 reps (heavy), then 8 reps (moderate)
Note: Pick a heavy weight for the first 8 reps, then drop the weight by 50% for next 8 reps.
3B. Leg Curl Machine: 4 sets x 15-20 reps (moderate)
4A. Barbell Walking Lunge: 4 sets x 6-8 reps/leg (heavy)
4B. Adduction Machine: 4 sets x 15 reps (mod/heavy)
4C. Abduction Machine: 4 sets x 15 reps (mod/heavy)


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Designed By: Sadie Meyer, MS, RDN, CPT

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