5 Supersets targeting the legs and abs for strength training. Perform 3 sets of each superset. Rest as little as possible in between exercises. Rest 60-90 seconds between each set.
Day 4 Legs and Abs
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Lower body activation
Horizontal Loading
Activation Block for lower body strength day
Workout Blocks
Superset # 1 - Hip Bridge --->Walking Lunges
Superset
x 3
Perform 3 sets. Rest as little as possible in between exercises. Rest 60-90 seconds between each set.
ULT
Hip Bridge
reps
30
Tempo
controlled
Rest
0
reps
30
Tempo
controlled
Rest
0
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 30 | Controlled | 0 (h:m:s) |
| 2 | 30 | Controlled | 0 (h:m:s) |
| 3 | 30 | Controlled | 0 (h:m:s) |
LLT
Walking Lunges
reps
10 each side
Tempo
controlled
Rest
60-90 sec
reps
10 each side
Tempo
controlled
Rest
60-90 sec
Stand up tall, feet hip width apart, core engaged. Don’t lock your knees. Take a far enough step that your knees make a 90 degree angle and the front knees is stacked over your ankle. Push off with your back foot to come out of the lunge. Continue alternating legs.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 each side | Controlled | 60-90 sec (h:m:s) |
| 2 | 10 each side | Controlled | 60-90 sec (h:m:s) |
| 3 | 10 each side | Controlled | 60-90 sec (h:m:s) |
Superset # 2 - KB Goblet Sumo Squat ---> Crunches
Superset
x 3
Perform 3 sets. Rest as little as possible in between exercises. Rest 60-90 seconds between each set.
LLT
KB Goblet Sumo Squat
reps
10
load
heavy
Tempo
controlled
Rest
0
reps
10
load
heavy
Tempo
controlled
Rest
0
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | Heavy | Controlled | 0 (h:m:s) |
| 2 | 10 | Heavy | Controlled | 0 (h:m:s) |
| 3 | 10 | Heavy | Controlled | 0 (h:m:s) |
ULT
Crunches
reps
15
Tempo
controlled
Rest
60-90 sec
reps
15
Tempo
controlled
Rest
60-90 sec
Lie on your back, bend your knees, and place hands behind head. Pull your belly button in. Raise shoulder blades about 1-2 inches off the floor. Keep neck straight and chin up. Slowly lower back down.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 15 | Controlled | 60-90 sec (h:m:s) |
| 2 | 15 | Controlled | 60-90 sec (h:m:s) |
| 3 | 15 | Controlled | 60-90 sec (h:m:s) |
Superset # 3 - SL Leg Press ---> Bicycle Crunches
Superset
x 3
Perform 3 sets. Rest as little as possible in between exercises. Rest 60-90 seconds between each set.
LLT
Single Leg Leg Press Machine
reps
10 each leg
weight_lbs
50
Tempo
controlled
Rest
0
reps
10 each leg
weight_lbs
50
Tempo
controlled
Rest
0
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 each leg | 50 lbs | Controlled | 0 (h:m:s) |
| 2 | 10 each leg | 50 lbs | Controlled | 0 (h:m:s) |
| 3 | 10 each leg | 50 lbs | Controlled | 0 (h:m:s) |
UMT
Bicycle Crunches
reps
10 each side
Tempo
controlled
Rest
60-90 sec
reps
10 each side
Tempo
controlled
Rest
60-90 sec
Lie flat on the floor and interlock fingers behind your head. Bring your right knee to your chest and touch your left elbow to it. Alternate the crunch by touching the other knee with the opposite elbow.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 each side | Controlled | 60-90 sec (h:m:s) |
| 2 | 10 each side | Controlled | 60-90 sec (h:m:s) |
| 3 | 10 each side | Controlled | 60-90 sec (h:m:s) |
Superset # 4 - DB T-Lunge Shoulder Carry --->Ham Curl
Superset
x 3
Perform 3 sets. Rest as little as possible in between exercises. Rest 60-90 seconds between each set.
LMT
DB Transverse Lunge Shoulder Carry
reps
10 each side
load
light
Tempo
controlled
Rest
0
reps
10 each side
load
light
Tempo
controlled
Rest
0
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 each side | Light | Controlled | 0 (h:m:s) |
| 2 | 10 each side | Light | Controlled | 0 (h:m:s) |
| 3 | 10 each side | Light | Controlled | 0 (h:m:s) |
LLT
Hamstring Curl Machine
reps
15
weight_lbs
40
Tempo
controlled
Rest
60-90 secs
reps
15
weight_lbs
40
Tempo
controlled
Rest
60-90 secs
Lie down in a pronated position. Adjust the padding to be by the ankles. Pull your heels towards your hamstrings and then return to starting position.
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | 40 lbs | Controlled | 60-90 secs (h:m:s) |
| 2 | 15 | 40 lbs | Controlled | 60-90 secs (h:m:s) |
| 3 | 15 | 40 lbs | Controlled | 60-90 secs (h:m:s) |
Superset # 5 - Curtsey Lunge --->SL Bridge Ceiling Press
Superset
x 3
Perform 3 sets. Rest as little as possible in between exercises. Rest 60-90 seconds between each set.
UMT
Curtsey Lunges
reps
12 each side
Tempo
controlled
Rest
0
reps
12 each side
Tempo
controlled
Rest
0
Feet shoulder-width apart, arms at your sides. Put your weight into your right foot, step back and around with your left foot. Right thigh should be parallel to the ground. Arms may come up to a comfortable position. Keep chest proud.
Return to the starting position. Repeat on opposite side
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 12 each side | Controlled | 0 (h:m:s) |
| 2 | 12 each side | Controlled | 0 (h:m:s) |
| 3 | 12 each side | Controlled | 0 (h:m:s) |
Cool Down Blocks
Cool Down Block
Horizontal Loading
Reduce tension, harmonize joint motion, and create greater tissue extensibility by performing a dynamic and static restorative poses.