Daily Workout: Oct 12, 2018
Lower Body Dynamic effort (power) *Warning- this workout is hard. If you are a beginner, you might want to look back at some older/other leg workouts for today.
General Warm Up
25 Air squat
12/12 lunges
25 Stiff Leg Deadlift
25 leg ext.
25 Weighted Ab crunch
4 x
complete within 15 min
Then:
Front squat
Work up to heavy.
Do this as you see fit, but it should look something like this:
10 @ 45 lb
5 @ 65 lb
5 @ 95 lb
2 @ 115-135
Go up in singles until you can no longer lift with good form (make sure to rest 3-4 min between heavy sets)
Then:
Take 70% of that 1 RM number and load that on the bar.
6 reps x 6 sets @ 70% 1 RM
Rest 60-90 seconds between sets
Then:
6 Deadlift @ 75% 1 RM (use 135 if you don’t know your 1 RM)
10/10 Split Squat (also known as split jump or jumping lunges)
6 Rounds
Rest as little as possible.
Then:
5 Heavy Goblet Squat (heavy would be considered 60-80 lbs)
5 Broad jumps
5 Rounds
Rest 90 sec between sets
Then:
Cool Down
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