monday

LOWER BODY — QUADS

*Week 4! FINAL WEEK — Let’s DO this 💪 Last week to UP those weights & perfect your form
** 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.
***If you have the equipment, i.e. barbells, cables, etc. please opt to use them instead of DB’s when available!

SUPERSET #1: 3 sets of 6-8 reps *goal is to up your weight each set once mastering form

A1) Front squats *use a barbell if available, otherwise 2 DB’s on top of shoulders

A2) Front foot elevated split squats *per side

SET #1: 3 sets of 8-10 reps

B1) Bulgarian split squats per side *if you’re not comfortable with Bulgarian split squats where the rear foot is now elevated, stick to regular split squats from week 1 & focus on form!

SUPERSET #2: 3 sets of 6-8 reps

C1) Heels elevated goblet squat

C2) Step ups per side

SET #2: 3 sets of 6-8 reps

D1) Hack squats if at the gym, D1) Staggered stance squats if at home (6-8 per side)

SET #3:

Gym: DROPSET — this time instead of dropping the weight and adding more reps, we are ADDING weight and DROPPING the reps

Leg extension machine — 3 sets of 4 rounds (12 reps, 10 reps, 8 reps, 6 reps = 1 set)

Home: 3 sets of 12-25 reps

Leg extension from bench/chair

SL Squat/Wall Sit Finisher

6-8 reps SL squat right *different than a pistol, see demo video — use a chair or TRX for balance if needed, into a minute banded wall sit (option to add weight to your wallsit)

ROUND 1: complete your 6-8 reps of SL squats per leg, then:

WALL SIT: 20 seconds band around quads, no movement, 20 seconds pulsing abduction, 20 seconds no movement, last 20 seconds pulsing abductions

ROUND 2: complete your 6-8 reps of SL squats per leg, then:

WALL SIT: 30 seconds regular wall sit, 10 seconds lower an inch, 10 seconds lower another inch, final 10 seconds 1 more inch lower down the wall

ROUND 3: complete your 6-8 reps of SL squats per leg, then:

WALL SIT: 30 seconds regular wall sit, 10 seconds single leg wall sit — RIGHT LEG, 10 seconds single leg wall sit — LEFT LEG, 10 seconds calf raise wall sit

DONE ✔️