Woohooo! It’s Friday *happy dance* Which means it’s time for my absolute favorite day…

LEG DAY

leg day
Grab your water bottle and some good tunes — it’s going to be a tough one. Today we’re focusing on the entire leg and of course, the booty. It’s important to work both the quads and the hammies to protect against imbalances that can potentially cause injuries.

1.  Warm-up: 10-15 minutes of light jogging, incline walking, biking, or just dancing around the gym.

2.   Front Squat: 3×8, 2×6, 1×3, 1×1

  • Increase weight as you work through the sets
  • Keep your elbows parallel to the ground and your core tight
  • Don’t bounce at the bottom — move slowly and intentionally through the movement

3.   Superset: Front Rack Reverse Lunge & Bodyweight Pulsing Sumo Squat: 3×6 of each

  • Decrease the weight for reverse lunges — these get exhausting quickly
  • Keep the same form you used for front squat — elbows parallel, core tight, neutral spine

4.   Heavy Hip Thrusts: 3×12

  • Your glutes are extremely strong — push yourself here
  • SQUEEZE at the top and hold for 1-2 seconds
  • Drive through your heels

5.    Leg Extensions: 3×8

  • Make sure your butt isn’t coming up off of the seat
  • Squeeze/hold at the top of each rep for 1-2 seconds

6.     Sprints: 5×20 seconds each

  • Make it more challenging by sprinting at a slight incline
  • Rest for 15-20 seconds between each sprint

7.    Stretch & Foam Roll

 

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