Warm up
- 5-10 minute incline walk or stairs
- Leg swings forward and side 2x10 each leg
- 90/90’s 2x10
- Deep squat hold 2x30sec
- BW squats 2x10
Lift
- Front squats x 12,10,8,6 (building weight each set, last 1-2 reps of each set should be VERY CHALLENGING. Start with at least two warm up sets working up to your first working set of 12 reps. Rest 2-3 minutes between sets.)
- Narrow stance leg press 3x8-12 (Start with at least two warm up sets working up to your first working set. Rest 2 minutes between sets)
- Heel elevated goblet squats 3x12
- Bodyweight heel elevated squats 3x12 (Grab a heavy dumbbell, perform 12 heel elevated squats, drop the dumbbell and go straight into 12 body weight heel elevated squats. Rest 1-2 minutes in between sets)
- Leg extensions 3x10/10 (start with a heavy weight, perform 10 reps, then drop to half the weight and perform 10 more rest 1-2 minutes in between sets)
- Walking short step lunges 3x10 each leg ( 1-2 minutes in between sets)
Cool Down
- Foam roll
- Incline walk
Designed By: Anika Erickson, CPT, CNC, GFI