Week 4 Day 1

Warm-Up Suggestions

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

Strength 
A1. Barbell Front Squat: 2 warm-up sets of 8-10 reps @ 55-65% 1RM; 5 working sets of 2-4 reps @ 75-85% 1RM #smfbarbellfrontsquat #gymmybarballfrontsquat
Every 2:30

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

 
Accessory
B1. Heels Up Barbell Back Squat:  3 sets of 8-12 reps #smfsmithmachinereverselunge #gymmysmithmachinereverselunge
Notes: Grab a weight plate and place on the ground. Heels should be on weight plate, while toes are on the ground.
B2. Leg Extension Machine: 3 sets of 8-10 reps (HEAVY) #smflegextension #gymmylegextension 
Notes: Increase weight every set while reducing reps if needed (minimum of 8 reps)

C1. Smith Machine Reverse Lunge: 3 sets of 8-12 reps #smfsmithmachinereverselunge #gymmysmithmachinereverselunge
Notes: Grab a weight plate and place on the ground. Heels should be on weight plate, while toes are on the ground.
C2. Landmine Squats: 3 sets of 8-12 reps #smflandminesquats #gymmylandminesquats

D1. Leg Extension Machine: 3 sets of 12-15 reps #smflegextension #gymmylegextension 
Notes: Increase weight every set while reducing reps if needed (minimum of 12 reps)
D2. Leg Curl Machine: 3 sets of 12-15 #smflegcurl #gymmylegcurl
Notes: Increase weight every set while reducing reps if needed (minimum of 12 reps)
  
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Cardio: Try to find a lower-intensity form of cardio that lasts 25-30 minutes. Some suggestions include: hiking, cycling, running, walking, rowing, swimming, volleyball, etc. 

Core: No programmed core today.

Cool-Down Suggestions

• Treadmill (low speed) 
• Stretch/Yoga 

Designed By: Sadie Meyer, MS, RDN, CPT