Heavy Leg Workout with Sadie Meyer (she/her)

Workout (Duration: 45-60 minutes)

4 sets of: 
1A. Barbell Back Squat: 3-6 reps 
Rest 3:00

4 sets of: 
2A. Barbell Reverse Lunge: 6-8 reps/leg (heavy) 
2B. Leg Extension Machine: 15 reps (moderate/heavy) 
Rest 2:00

4 sets of: 
3A. Leg Press: 8-12 reps 
3B. Leg Curl Machine: 15 reps (moderate/heavy) 
Rest 2:00

4 sets of: 
4A. Barbell Walking Lunges: 8 reps/leg (heavy) 
4B. DB RDL: 12 reps 
Rest 2:00

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Warm-Up Suggestions: 

• Treadmill (low speed) 
• Leg Throws 
• Lunge and Twist 
• Lateral Band Walk 
• Bootlegged Squat 
• Banded Good Morning
• Hip Circles 

Cool Down Suggestions: 

• Treadmill (low speed) 
• Stretch/Yoga 

Designed by: Sadie Meyer, MS, RDN, LDN, CPT