Warm-Up Suggestions:
- Treadmill (low speed)
- Leg Throws
- Lunge and Twist
- Lateral Band Walk
- Bootlegged Squat
- Banded Good Morning
- Hip Circles
Workout:
1A. Barbell Back 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. Barbell Front Rack Reverse Lunge: 4 sets x 6 reps/leg
Note: Increase weight every set. Reverse lunges are more stable, making them a less challenging exercise than forward lunges. If you want to challenge yourself, try forward lunges!
2B. Leg Extension Machine: 4 sets x 8-10 reps (heavy weight)
Rest: 2:00
3A. Barbell Good Morning: 4 sets x 12-15 reps (moderate weight)
3B. Leg Curl Machine: 4 sets 8-10 reps (heavy weight)
Rest 2:00
4A. Abduction Machine: 4 sets x 20 reps (moderate weight)
4B. Addiction Machine: x 20 reps (moderate weight)
Rest: 2:00
Designed by Sadie Meyer, MS, CPT
