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LLT
Alternating Leg Extension Hollow Hold w/Band
time 40 Seconds AMRAP
intensity Medium Resistance Band
Tempo controlled
Rest 45 Seconds
Alternating Leg Extension Hollow Hold w/Band
Set Time Intensity Tempo Rest
1 40 Seconds AMRAP h:m:s Medium Resistance Band RPE Controlled 45 Seconds (h:m:s)
2 40 Seconds AMRAP h:m:s Medium Resistance Band RPE Controlled 45 Seconds (h:m:s)
3 40 Seconds AMRAP h:m:s Medium Resistance Band RPE Controlled 45 Seconds (h:m:s)

Use the butt band over the feet if it will work!

ULT
Crucifix Crunches
reps 30 Seconds AMRAP
weight_lbs BW*
Tempo controlled
Rest 30 Seconds
Set Reps Weight Tempo Rest
1 30 Seconds AMRAP BW* lbs Controlled 30 Seconds (h:m:s)
2 30 Seconds AMRAP BW* lbs Controlled 30 Seconds (h:m:s)
3 30 Seconds AMRAP BW* lbs Controlled 30 Seconds (h:m:s)
LLT
DB Sumo Squat
reps 15
intensity 75%
Tempo controlled
Rest 30 Seconds
Set Reps Intensity Tempo Rest
1 15 75% RPE Controlled 30 Seconds (h:m:s)
2 15 100% RPE Controlled 45 Seconds (h:m:s)
3 15 100% RPE Controlled 45 Seconds (h:m:s)
4 15 100% RPE Controlled 45 Seconds (h:m:s)
LLT
Single Leg Romanian Deadlift – Dumbbell
reps 12
intensity 50%
Tempo controlled
Rest 45 Seconds
Set Reps Intensity Tempo Rest
1 12 50% RPE Controlled 45 Seconds (h:m:s)
2 12 75% RPE Controlled 45 Seconds (h:m:s)
3 12 75% RPE Controlled 45 Seconds (h:m:s)
4 12 75% RPE Controlled 45 Seconds (h:m:s)
LLT
Loaded Glute Bridge
reps 15
intensity 75%
Tempo controlled
Rest 45 Seconds
Set Reps Intensity Tempo Rest
1 15 75% RPE Controlled 45 Seconds (h:m:s)
2 15 100% RPE Controlled 45 Seconds (h:m:s)
3 15 100% RPE Controlled 45 Seconds (h:m:s)
4 15 100% RPE Controlled 45 Seconds (h:m:s)
LLT
Split Squat – Dumbbell, Front Hold
reps 15
intensity 65%
Tempo controlled
Rest 45 Seconds
Set Reps Intensity Tempo Rest
1 15 65% RPE Controlled 45 Seconds (h:m:s)
2 12 85% RPE Controlled 45 Seconds (h:m:s)
3 12 85% RPE Controlled 45 Seconds (h:m:s)
4 12 85% RPE Controlled 45 Seconds (h:m:s)