Quad Killer with Sadie Meyer (she/her)

Leg Workout (Duration: 60-75 minutes)

4 sets of: 
1A. Barbell Front Squat: 4-6 reps (heavy) 
Note: Increase weight each set. 
Rest 3:00

4 sets of: 
2A. Barbell Reverse Lunge: 6-8 reps/leg (heavy) 
Note: Keep front and back foot in same position for entirety of exercise.
2B. DB RDL: 8 reps (heavy) 
Rest 2:00

4 sets of: 
3A. Leg Press: 12-15 reps (heavy) 
3B. Leg Curl: 12-15 reps (heavy) 
Note: Find a plate to put under your heels.
Rest 2:00

4 sets of: 
4A. DB Bulgarian Split Squat: 6-8 reps (heavy) 
Rest 2:00

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Warm-Up Suggestions: 

• Treadmill (low speed) 
• Leg Throws 
• Lunge and Twist 
• Lateral Band Walk 
• Bootlegged Squat 
• Banded Good Morning
• Hip Circles 

• Treadmill (low speed) 
• Stretch/Yoga