Category Archives: Legs

All Leg Workouts will be listed.

Training: Legs

20 Home SI Warmup

4 SETS
Ab Wheel: 30 reps

LOW BAR BACK SQUAT
15 x 135lbs, (4) 15 x 225lbs

4 SUPERSETS
Single Leg Hack Squat: 10 reps each leg
Pistol Squat: 10 rep each legs

5 SETS
Laying Leg Curls
10 x 75lbs
Single Leg Extensions: 25 x 45lbs

10 SETS
Leg Extensions
10 x 225lbs
Leg Curls
10 x 175lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

Conditioning
4 Rounds of Stadiums

 

Speed work

4 SETS AB Wheels: 30 reps

SPEED SQUATS
6 sets
2 x 275lbs + 100lbs bands

SPEED PULLS (SUMO STANCE)
6 sets
2 x 275lbs + 100lbs bands

4 SETS
Reverse Hyper: 10 x 90lbs

10 SETS
Leg Extensions: 10 x 275
Leg Curls: 10 x 180lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

WALKING LUNGES
400 meters

Training: Legs

20 Home SI Warmup

4 SETS
Ab Wheel: 30 reps

LOW BAR BACK SQUAT
10 x 135lbs, 5 x 225lbs, (4) 1 x 365lbs

4 SUPERSETS
Romanian Lunges: 20 x 90lbs
Weighted Step Ups: 20 x 90lbs

5 SETS
Laying Leg Curls
10 x 75lbs
Single Leg Extensions: 25 x 45lbs

10 SETS
Leg Extensions
10 x 225lbs
Leg Curls
10 x 175lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

Conditioning
3 Rounds of Stadiums

Nutrition
10oz Ground Beef, 6oz Broccoli, ½ cup Almond Butter
14oz Steak, 1 Cup Spinach, ½ Butter

Speed Work

4 SETS AB Wheels: 30 reps

SPEED SQUATS
6 sets
2 x 275lbs + 100lbs bands

SPEED PULLS (SUMO STANCE)
6 sets
2 x 275lbs + 100lbs bands

4 SETS
Reverse Hyper: 10 x 90lbs

10 SETS
Leg Extensions: 10 x 275
Leg Curls: 10 x 180lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

WALKING LUNGES
400 meters

Training: Legs

20 Home SI Warmup

4 SETS
Ab Wheel: 30 reps

LOW BAR BACK SQUAT
10 x 135lbs, 5 x 225lbs, (2) 1 x 365lbs, (3) 1 x 405lbs

4 SUPERSETS
Barbell Lunges: 20 x 135lbs
Weighted Step Ups: 20 x 90lbs

5 SETS
Laying Leg Curls
10 x 75lbs

10 sets of 10 reps
Leg Extensions
10 x 225lbs

Leg Curls
10 x 175lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

WALKING LUNGES
400 meters
Sprints 5 x 40yds