Juicy Leg Strength Training Workout with Sadie Meyer (she/her)

• Set 1: 75% 1RM x 6 reps 
• Set 2: 80% 1 RM x 4 reps 
• Sets 3-4: 85% 1RM x 3 reps 

 Rest 2:00
 
2A. Smith Machine: 3 sets x 6-8 reps (heavy) 
2B. Leg Extension Machine: 3 sets x 15 reps (moderate/heavy) 
Rest 2:00
 
3A. DB Goblet Squat: 3 sets x 8 reps (heavy), then drop weight 50% and perform another 8 reps
3B. Leg Curl Machine: 3 sets x 15 reps (moderate/heavy) 
Rest 2:00
 
4A. Barbell Walking Lunges: 4 sets x 8 reps/leg (heavy) 
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 

• Treadmill (low speed) 
• Stretch/Yoga