Leg Workout with Sadie Meyer (she/her)

• Set 1: 65% 1RM x 6 reps 
• Set 2: 70% 1RM x 6 reps 
• Set 3: 75% 1RM x 4 reps 
• Set 4: 80% 1RM x 3 reps 
• Sets 5-7: 85% 1RM x 3 reps  

2A. Barbell Front Squat: 4 sets x 6 reps of 60-70% 1RM (based off front squat) 
2B. Leg Curl Machine: 4 sets x 12-15 reps (mod/heavy) 
Rest 2:30


3A. Heels Up Goblet Squat: 4 sets x 6-8 reps HEAVY, then drop weight 50% and immediately perform 8 more reps
3B. Seated Leg Extension: 4 sets x 12-15 reps (mod/heavy) 
Rest 2:30

 
4A. Barbell Walking Lunge: 4 sets x 8 reps/leg (heavy)
4B. Adduction Machine: 4 sets x 15-20 reps 
4C. Abduction Machine: 4 sets x 15-20 reps 
Rest 1:00 

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Warm-Up Suggestions: 

• Treadmill (low speed) 
• Stair Climber (low speed) 
• Lateral Band Walk 
• Banded Good Morning 
• Superman Lunge 
• Bodyweight Glute Bridge 
• Leg Throws 

• Treadmill (low speed) 
• Stretch/Yoga