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
- 65% 1RM x 8 reps
- 75% 1RM x 6 rep
- 80% 1RM x 4 reps
- 85% 1RM x 2-3 reps
Rest 2:00
2A. Smith Machine Reverse Lunge: 4 sets x 6-8 reps/leg
2B. Kettlebell Front Squat: 4 sets x 10-12 reps
Rest 1:30
3A. Bulgarian DB Split Squats : 4 sets x 8 reps/leg
3B. Banded Good Morning (Heavy Resistance): 4 x 15 reps
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
