Leg Day [MARIA]

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Leg day

LLT
Sumo Deadlift – Barbell
reps 15
intensity Empty Bar 45 lbs.
Tempo controlled
Rest 60-90 Seconds
Posterior Chain - leg workout glutes, hamstrings, and lower back
Set Reps Intensity Tempo Rest
1 15 Empty Bar 45 Lbs. RPE Controlled 60-90 Seconds (h:m:s)
2 12 50% RPE Controlled 60-120 Seconds (h:m:s)
3 2 50% RPE Explosive 60 Seconds (h:m:s)
4 2 50% RPE Explosive 60 Seconds (h:m:s)
5 5 75% RPE Explosive 120-180 Seconds (h:m:s)
6 5 90% RPE Explosive 120-180 Seconds (h:m:s)
7 5 90% RPE Explosive 120-180 Seconds (h:m:s)
8 5 90% RPE Explosive 120-180 Seconds (h:m:s)
LLT
BB (Barbell) Deadlift [MC]
reps 10
intensity 75%
Tempo controlled
Rest 120-180 Seconds
Set Reps Intensity Tempo Rest
1 10 75% RPE Controlled 120-180 Seconds (h:m:s)
2 10 75% RPE Controlled 120-180 Seconds (h:m:s)
3 10 75% RPE Controlled 120-180 Seconds (h:m:s)
LLT
Machine Hip Thrust (Glute Drive)
reps 20
intensity 70%
Tempo fast
Rest 60-120 Seconds
Set Reps Intensity Tempo Rest
1 20 70% RPE Fast 60-120 Seconds (h:m:s)
2 12 90% RPE Controlled 60-120 Seconds (h:m:s)
3 12 90% RPE Controlled 60-120 Seconds (h:m:s)
4 12 90% RPE Controlled 60-120 Seconds (h:m:s)
5 20 70% RPE Fast 60-120 Seconds (h:m:s)
UMT
Lateral Box Step Up
reps 15
intensity BW*
Tempo controlled
Rest 120 Seconds
Set Reps Intensity Tempo Rest
1 15 BW* RPE Controlled 120 Seconds (h:m:s)
2 15 BW* RPE Controlled 120 Seconds (h:m:s)
3 15 BW* RPE Controlled 120 Seconds (h:m:s)

15 Reps per leg.

LLT
Seated Leg Curl Hamstring Machine – Hamstring Workout
reps 20
intensity 60%
Tempo fast
Rest 60-90 Seconds
Hamstring
Set Reps Intensity Tempo Rest
1 20 60% RPE Fast 60-90 Seconds (h:m:s)
2 20 60% RPE Fast 60-90 Seconds (h:m:s)
3 20 60% RPE Fast 60-90 Seconds (h:m:s)
LLT
Seated Calf Raise
reps 15
intensity 75%
Tempo controlled
Rest 60-120 Seconds
- Exercise that targets the Soleus muscle of the calves. The soleus is responsible for calf force generation in bent knee positions (I.e. Jumping). - Setup: Can be performed with a seated calf raise machine or with dumbbells placed on the knees. Take a seated position with feet hip width apart. - Movement: Contract the calf muscles to the top position, then slowly control the descent back to the starting position. - NOTE: Feet can be slightly elevated using a raise surface (I.e. Plate, Yoga block), in order to allow more stretch in the bottom position. Place the object on the floor, with only the balls of your feet on the object (heels hanging off the back).
Set Reps Intensity Tempo Rest
1 15 75% RPE Controlled 60-120 Seconds (h:m:s)
2 15 75% RPE Controlled 60-120 Seconds (h:m:s)
3 15 75% RPE Controlled 60-120 Seconds (h:m:s)

Unilateral. 15 Reps per leg.