Workout:
1A. Barbell Back Squat: 6 sets every 2:30
- Sets 1-2: 5 reps @ 65% 1RM
- Sets 3-4: 3 reps @ 75% 1RM
- Sets 5-6: 1 rep @ 85% 1RM
2A. Barbell Front Squat: 4 sets every 2:30
- Set 1: 3 reps @ 75% 1RM
- Set 2: 3 reps @ 80% 1RM
- Set 3: 3 reps @ 85% 1RM
- Set 4: 2- 3 reps @ 90% 1RM
3A. Barbell RDL: 4 sets x 6-10 reps (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. Seated Leg Extension: 4 sets x 8-15 reps
Notes: Increase weight every set as reps decrease)
Rest 1:30
Warm-Up Suggestions:
- Treadmill (low speed)
- Leg Throws
- Lunge and Twist
- Lateral Band Walk
- Bootlegged Squat
- Banded Good Morning
- Hip Circles
Cool Down Suggestions:
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, RDN, CPT
