Leg Day

 

General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)

Then:

5×5 Air Squat with 3 Second Pause at bottom

2×10 Lunges @ bodyweight.  Slow and controlled

5×5 Windmill @ 10 -20 lbs.  Can work up in weight

Then:

Work up to heavy Deadlift 2 inches off ground.  You can do this by placing a bar in a squat rack or by placing mats or plates under the weights on the bar.

Start with 10 reps @ 95 lbs

Adding weight for 8 Reps

Add Weight for 6 Reps

Add Weight for 4 Reps

Work Singles until you can no longer lift with proper form

Then:

Remove mats or place bar on the floor.

5 Sumo Deadlift at 75% 1RM

5 Sets

90 Sec Rest between Sets

Then:

Work up to 75% of 1 RM on Squat

5 Back Squat @ 75% 1 RM Squat

5 Sets

Rest 2 min between sets

Then:

10/10 Lunges @ 45 lb bar for beginner, 75 lb on bar for advanced.

5 sets.  Slow and controlled, using good form.  Back knee must kiss the floor (don’t hit it)

Then:

Max reps banded hamstring curl.  You can use hamstring curl machine if you don’t have bands, just use light weight or something you can get around 20 reps with.

3 sets

Then:

Max Reps Leg Extension.  You can use bands if you do not have Leg Extension machine. Use weight you can get around 20 Reps with.

Then:

10 Pull Over/Ab crunch.  Attached band to the top of a squat rack and hold band while you curl your elbows in toward your knees. You can use cable machine.  Make sure to keep your hips forward while you round the back and curl all the way forward squeezing abs as hard as possible.

5 sets

Then:

Cool Down

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)