Week 2 Day 4

• Treadmill (low speed) 
• Stair Climber (low speed) 
• Lateral Band Walk 
• Banded Good Morning 
• Superman Lunge  
• Bodyweight Glute Bridge 
• Leg Throws
• Cossack Squat

Strength 
A1. Barbell Front Squat: 2 warm-up sets of 8-10 reps @ 55-65% 1RM; 5 working sets of 2-4 reps @ 70-85% 1RM #smfbarbellfrontsquat #gymmybarballfrontsquat
Every 2:30

• Set 1: 70% 1RM x 4 reps 
• Sets 2-3: 75% 1RM x 3 reps
• Set 4: 80% 1RM x 2 reps 
• Set 5: 85% 1RM x 2 reps

B2. Barbell Sumo Deadlift: 2 warm-up sets of 8-10 reps @ 45-55% 1RM; 4 working sets of 6 reps @ 60-75% 1RM #smfbarbellsumpodeadlift #gymmybarbellsumpodeadlift

Every 2:00 

• Set 1: 60% 1RM x 6 reps 
• Set 2: 65% 1RM x 6 reps
• Set 3: 70% 1RM x 6 reps 
• Set 4: 75% 1RM x 6 reps

 
Accessory
C1. Smith Machine Reverse Lunge: 4 sets of 8-12 reps #smfsmithmachinereverselunge #gymmysmithmachinereverselunge
Notes: Grab a weight plate and place on the ground. Heels should be on weight plate, while toes are on the ground.

D1. Leg Extension Machine: 4 sets of 12-15 reps #smflegextension #gymmylegextension 
Notes: Increase weight every set while reducing reps if needed (minimum of 12 reps)
D2. Leg Curl Machine: 4 sets of 12-15 #smflegcurl #gymmylegcurl
Notes: Increase weight every set while reducing reps if needed (minimum of 12 reps)

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Cardio: Pick your favorite form of cardio and perform for 15 minutes without stopping. Decrease speed or intensity to make sure you hit your full 15 minutes.

Core: No programmed core today.

Cool-Down Suggestions

• Treadmill (low speed) 
• Stretch/Yoga 

Designed By: Sadie Meyer, MS, RDN, CPT