Warm-Up Suggestions:
- Treadmill (low speed)
- Leg Throws
- Lunge and Twist
- Lateral Band Walk
- Bootlegged Squat
- Banded Good Morning
- Hip Circles
Workout:
1A. Leg Press: 4 working sets (increase weight each set as reps decrease)
- Set 1: 15 reps (warm-up)
- Set 2: 12 reps (warm-up)
- Set 3: 8-10 reps
- Set 4: 8-10 reps
- Set 5: 6-8 reps
- Set 6: 6-8 reps
Rest 2:00
2A. Dumbbell Goblet Squat: 4 sets x 8 reps (heavy), 8 reps (moderate)
Note: Pick a heavy weight for the first 8 reps, then drop the weight in half and perform 8 more reps.
Rest 2:00
3A. Bulgarian DB Split Squats: 4 sets x 8 reps/leg
Rest 1:30
4A. Leg Extension Machine: 4 sets x 8 reps heavy, drop weight 25%-50% x 10 reps
4B. Bodyweight Lunge: 4 sets x 20 reps/leg
Rest 2:00
Designed by Sadie Meyer, MS, CPT
