LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical

No Themes Assigned

Leg Day 3/11

Workout
Mechanical

No Themes Assigned

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Warm-Up Blocks

Cycle
Horizontal Loading

LLT
Stationary Bike
Set Time
1 5m h:m:s

Foam roll legs
Horizontal Loading

ULT
Foam Roll
Foam roll the areas you feel are tight and/or will be needed for your workout.
Set Time
1 2m h:m:s

Body weight squat
Horizontal Loading

ULT
Squat – Body Weight
Set Reps
1 15

Dynamic stretch Lunges
Horizontal Loading

LAR
Locomotion – Kneeling Lunge Stretch
Set Reps
1 10
2 10

Workout Blocks

Back squat
Horizontal Loading

If you're not comfortable using just the bar on the squat rack with a box, use the smith machine for a back squat OR a box and hold a 25 lb kettlebell to chest.

LLT
Smith Machine Squat [MC]
Set Reps Intensity
1 10 60% RPE
2 10 70% RPE
3 10 75-80% RPE

Hip thrust machine
Horizontal Loading

If hip thrust machine is not open, use smith machine. If smith machine is not open, use a bench or box and hold 30lb kettlebell on waist.

LLT
Machine Hip Thrust (Glute Drive)
Set Reps
1 10
2 10
3 10

Bulgarian Split squats
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LLT
Bulgarian Split Squat
Set Reps
1 10
2 10
3 10

Jumping squats and plank
Circuit x 1

10 jumping squats
30 second plank

3 rounds non stop

ULT
Squat Jumps
reps 10
Set Reps
1 10
ULT
Basic plank [MC]
time 30 sec
Set Time
1 30 sec h:m:s
ULT
Squat Jumps
reps 10
Set Reps
1 10
ULT
Basic plank [MC]
time 30 sec
Set Time
1 30 sec h:m:s

Cool Down Blocks

Foam roll
Horizontal Loading

ULT
Foam Roll
Foam roll the areas you feel are tight and/or will be needed for your workout.
Set Time
1 10m h:m:s