LOWER BODY — QUADS
*Remember to always start with a warm up before you begin (5-10 mins) & finish with a cool down and stretch after your strength session.
*It is WEEK 3 so i highly encourage you to INCREASE your weight this week, as always, stick to your own bodyweight if you are a beginner exerciser or don’t feel quite comfortable with the movement yet!
SET #1: 3 sets of 8 reps *goal is to up your weight each set once mastering form
A1) BARBELL or DB FRONT SQUAT
SET #2: 3 sets of 8 reps
B1) BULGARIAN SPLIT SQUATS - per side
SUPERSET #1: 3 sets of 8 reps
C1) BOX SQUATS *barbell or DB
C2) LATERAL LUNGES *per side
FINISHER: 4 rounds, 30 seconds of work, 20 seconds rest
D1) Lateral jump floor tap
D2) Sissy squats +/- weight
D3) Jump squat + pulse
DONE ✔️
Exercise Demos
WARM UP FOLLOW ALONG
FRONT SQUAT
BULGARIAN SPLIT SQUATS
BOX SQUAT
LATERAL LUNGES *add weight if you feel comfortable, cut the knee drive
LATERAL JUMP FLOOR TAP
SISSY SQUATS AGAINST WALL
JUMP SQUAT +/- PULSE
