Heavy Leg Day with Sadie Meyer (she/her)

October 28, 2023

Workout:
1A. Barbell Back Squat: 6 sets every 2:30

Sets 1-2: 4 reps @ 75% 1RM
Sets 3-4: 3 reps @ 80% 1RM
Sets 5-6: 2 reps @ 85% 1RM

2A. Barbell Hip Thrust: 4 sets every 2:30

Set 1: 6 reps @ 75% 1RM
Set 2: 6 reps @ 80% 1RM
Set 3: 6 reps @ 85% 1RM
Set 4: 4 reps @ 90% 1RM

3A. Smith Machine Reverse Lunge: 4 sets x 8 reps/leg (HEAVY)
3B. Seated Leg Curl: 4 sets x 8-15 reps
Notes: Increase weight every set as reps decrease
Rest 2:00

4A. Walking Barbell Lunges: 4 sets x 8 reps/leg (HEAVY)
4B. Landmine RDL: 4 sets x 12-15 reps (mod/Heavy)
Notes: Increase weight every set as reps decrease)
Rest 1:30

5A. Seated Leg Extension: 4 sets x 8-15 reps (mod/heavy), then drop weight to 75% x 8 reps
5B. Lying Leg Curl: 4 sets x 8-15 reps (mod/heavy), then drop weight to 75% x 8 reps

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