Strength – Intermediate Legs: BB Squat, RDL, accessories

Horizontal Loading
LLT
Squat – Barbell, Front Rack
reps 8
intensity
Tempo controlled
Rest
Set Reps Intensity Tempo Rest
1 8 RPE Controlled (h:m:s)
2 8 RPE Controlled (h:m:s)
3 8 RPE Controlled (h:m:s)
LLT
Dumbbell RDL
reps 12
intensity
Tempo controlled
Rest
Set Reps Intensity Tempo Rest
1 12 RPE Controlled (h:m:s)
2 12 RPE Controlled (h:m:s)
3 12 RPE Controlled (h:m:s)
LLT
Seated Leg Curl Hamstring Machine – Hamstring Workout
reps 12
intensity
Tempo controlled
Rest
Hamstring
Set Reps Intensity Tempo Rest
1 12 RPE Controlled (h:m:s)
2 10 RPE Controlled (h:m:s)
3 8 RPE Controlled (h:m:s)
LLT
Leg Extension
reps 12
intensity
Tempo controlled
Rest
Set Reps Intensity Tempo Rest
1 12 RPE Controlled (h:m:s)
2 10 RPE Controlled (h:m:s)
3 8 RPE Controlled (h:m:s)
LLT
Hip Adduction Machine
reps 15
intensity
Tempo controlled
Rest
- Exercise that targets the leg adductors (Inner Thigh) - Setup: Sit in the seat, adjusting the thigh pads to the end range of motion where a stretch can be felt in the inner thighs. Grab the handles to pull self into the seat. - Movement: Contract the adductor muscles (inner thigh) to bring the legs together. Under control, slowly return the weight to the starting position to feel stretch at the end range. Pause. Repeat.
Set Reps Intensity Tempo Rest
1 15 RPE Controlled (h:m:s)
2 15 RPE Controlled (h:m:s)