Leg Day

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

Warm-Up Blocks

Stationary cycle
Horizontal Loading

LLT
Stationary Bike
Set Time
1 6m h:m:s

air squats
Horizontal Loading

ULT
Body Weight Squats
Let knees come forward. If you have access to a full length mirror at home, check your form from the side and aim to have you spine parallel to your shins. Feet should be shoulder width apart (Generally, but explore if wide makes you feel stronger and have better form. It depends heavily on how your femurs join your pelvis) Keep your core strong by knitting your ribs together, chest proud and strong, shoulders down.
Set Reps
1 15

dynamic lunges
Horizontal Loading

15 per side

LAR
Locomotion – Kneeling Lunge Stretch
Set Reps
1 15

Workout Blocks

Trap bar deadlift
Horizontal Loading

Recommend to warm up with lighter weight first then use just the trapbar to deadlift with no weight added.

LLT
Deadlift – Trap Bar
Set Reps
1 10
2 10
3 10
4 10

Hip thrust machine
Horizontal Loading

25 lb each side

LLT
Hip Thrust Machine/ Booty Builder
Set Reps
1 10
2 10
3 12

Bulgarian split squats
Horizontal Loading

15 lb in each arm

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

Jump squat + sit up circuit
Superset x 3

Jump squat 15 reps to sit ups 15 reps to jump squat 15 reps..

ULT
Squat Jumps
reps 10
Set Reps
1 10
2 10
3 10
ULT
Sit Ups [MC]
reps 15
Set Reps
1 15
2 15
3 15

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 10 h:m:s