Warm-Up Suggestions:
- Treadmill (low speed)
- Leg Throws
- Lunge and Twist
- Lateral Band Walk
- Bootlegged Squat
- Banded Good Morning
- Hip Circles
Workout:
1A. Barbell Front Squat: 6 working sets
- Sets 1-2: 60% 1RM x 6 reps
- Sets 3-4: 70% 1RM x 4 reps
- Sets 5-6: 80% 1RM x 2 reps
2A. Smith Machine Reverse Lunge: 4 sets x 6 reps/leg
2B. Leg Extension Machine: 4 sets x 8-10 reps (heavy weight)
Rest: 2:00
3A. Heels-Up Goblet Squat: 4 sets x 6-8 (heavy weight)
3B. Leg Curl Machine: 4 sets 8-10 reps (heavy weight)
Rest 2:00
4A. Barbell Walking Lunges: 4 sets x 6-8 reps/leg (moderate/heavy weight)
4B. Abduction Machine: 4 sets x 20 reps (moderate weight)
4C. Addiction Machine: x 20 reps (moderate weight)
Rest: 2:00
Designed by Sadie Meyer, MS, CPT
