Leg-Focused Strength Training with Sadie Meyer (she/her/hers)

Leg-Focused Strength Training with Sadie Meyer (she/her/hers)

Warm-Up Suggestions: 

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



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 

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