Leg Day 3/25
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
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 |
Workout Blocks
Trap bar deadlift
Horizontal Loading
1x10 Only bar to 10lb each side to
3x10 15lb on each side
Hip thrust machine
Horizontal Loading
Warm-up: 1 sets of 10 reps (using 20 lbs on each side)
Work Sets: 3x12 35 lbs each side
Bulgarian split squats
Horizontal Loading
3 sets x 8 reps per leg one 15 lb dumbbell
Circuit
Circuit
x 3
Rest 1 minute between rounds.
1. Kettlebell deadlift
12-15 reps with a 25 lb kettlebell
Focus on keeping your chest lifted and pushing the knees outward during the squat.
2. Mountain Climbers
30 seconds at high intensity
Keep your core engaged and maintain a fast pace.
3. Dumbbell Romanian Deadlifts
3 sets x 10 reps with 15 lb dumbbells
Focus on hinging at the hips, keeping a slight bend in the knees, and maintaining a flat back.
4. Lunges 2 10lb dumbbells
8 reps per side
LLT
Kettlebell Deadlift
reps
12
weight_lbs
25
reps
12
weight_lbs
25
- Hip Dominant Leg Exercise “Pull,” that primarily targets the posterior chain (Hamstrings, Glutes)
- Setup: Stand above a kettlebell with feet evenly spaced out, slightly outside shoulder width. Feet pointing straight ahead, or slightly turned out. Hinge at the hips maintaining a neutral spine, slight bend in knees. Grab the kettlebell handle with straight arms.
- Movement: Remove slack in arms and back by engaging the lats. Push force through the foot, focusing on the heels. Contract the hamstrings and glutes standing upright. Under control hinge at the hips to slowly return weight to the floor. Repeat.
| Set | Reps | Weight |
|---|---|---|
| 1 | 12 | 25 lbs |
| 2 | 12 | 25 lbs |
| 3 | 12 | 25 lbs |
LLT
Romanian Deadlift (Dumbbell)
reps
10
weight_lbs
15lb
reps
10
weight_lbs
15lb
- Hip-Dominant Leg exercise that targets the Glutes and Hamstrings
- Setup: Grab two dumbbells of equal weight using an overhand grip. Stand with feet facing forward, hip-width apart or narrower. Maintain a neutral spine and torso.
- Movement: Hinge forward at the hips by pushing the butt back, preventing bending at the knees. Keep a braced core, preventing rounding of the upper and lower back. Big open chest. Under control slowly lower until a stretch can be felt in the hamstrings. Pause at the bottom. Squeeze the hamstrings and glutes to return to starting position. Repeat.
| Set | Reps | Weight |
|---|---|---|
| 1 | 10 | 15lb lbs |
| 2 | 10 | 15lb lbs |
| 3 | 10 | 15lb lbs |