Warm-Up Suggestions:
- Treadmill (low speed)
- Leg Throws
- Lunge and Twist
- Lateral Band Walk
- Bootlegged Squat
- Banded Good Morning
- Hip Circles
Workout:
1. Barbell Back Squat (High or Low Bar)
- 65% 1RM x 8 reps
- 75% 1RM x 6 reps
- 80% 1RM x 4 reps
- 85% 1RM x 2-3 reps
Rest 2:00
2A. Dumbbell Goblet Squat: 3 sets x 10-12 reps
2B. Dumbbell RDL: 3 sets x 12 reps
Rest 1:30
3A. Smith Machine Reverse Lunge: 3 sets x 8 reps
3B. Banded Good Morning (Heavy Resistance): 3 x 15 reps
Rest 1:30
4A. Leg Extension Machine: 3 sets x 8 reps heavy, drop weight 25%-50% x 10 reps
4B. Adductor Machine: 3 sets x 15 reps
4C. Adductor Machine: 3 sets x 15 reps
Rest 2:00
Cool Down Suggestions:
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, CPT
