Warm-Up Suggestions:
- Treadmill (low speed)
- Leg Throws
- Lunge and Twist
- Lateral Band Walk
- Bootlegged Squat
- Banded Good Morning
- Hip Circles
Workout:
1A. Barbell Back Squat: 5 working sets
- 65% 1RM x 5 reps
- 65% 1RM x 5 reps
- 75% 1RM x 3 reps
- 80% 1RM x 3 reps
- 85% 1RM x 3 reps
Rest 2:00
2A. Heels-Up Goblet Squat with Dumbbell: 4 sets x 16 total reps
Note: Pick a heavy dumbbell for the first 8 reps, then drop the weight by 40-50% and complete another 8 reps per set.
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. Kettlebell Front Squat: 4 sets x 10-12 reps
3B. Landmine RDL: 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
4A. Walking Barbell Lunge: 4 sets x 8 reps/leg
Note: You can use a barbell, pre-loaded straightbar, or dumbbells.
4B. Leg Curl Machine: 4 sets x 12-15 reps (moderate-heavy weight)
Rest 2:00
Designed by Sadie Meyer, MS, CPT
