Warm-Up Suggestions:
- Treadmill (low speed)
- Leg Throws
- Lunge and Twist
- Lateral Band Walk
- Bootlegged Squat
- Banded Good Morning
- Hip Circles
Workout:
1A. Barbell Front Squat: 5 working sets (10 minute EMOM - Every Minute On the Minute)
Note: Every 60 seconds, you will either complete the designated reps per round or spend the entire minute resting. This EMOM is high intensity!
- 60% 1RM x 15 reps
- REST
- 60% 1RM x 12 reps
- REST
- 60% 1RM x 9 reps
- REST
- 60% 1RM x 6 reps
- REST
- 60% 1RM x 3 reps
- REST
*Inspired by NewCov CrossFit Workout located at 15 W 6th St, Newport, KY 41071*
2A. Barbell RDL: 4 sets x 6-12 reps
Note: Increase weight every set. Your goal is to complete as many reps as possible every set with 6 being the minimum.
2B. Leg Extension Machine: 4 sets x 12-15 reps (moderate weight) for the first two sets, then decrease rep range to 8-10 reps with heavier weight for the last two sets.
Rest: 2:00
3A. Heels-Up Goblet Squat: 4 sets x 8 reps heavy, followed by 8 reps moderate weight
Note: Pick a heavy dumbbell for the first 8 reps, then drop the weight by 25-50% to complete the final 8 reps. (Hint: I use 90# DB for first 8, then 50# DB for final 8 reps.
3B. Leg Curl Machine: 4 sets 10-15 reps
Note: Increase weight every set with a goal of 15 reps. Minimum of 10 reps every set.
Rest 2:00
Designed by Sadie Meyer, MS, CPT
