9/11/2016 – Legs

(Note: weights used by 155lb actively training male. Always adjust the weight to fit your ability and never compromise form or range of motion for additional weight)

Warm-up: stretch your calves, hamstrings, quads and glutes for 2-3 minutes. Using a squat rack, perform slow and controlled back-squats with just the bar for upwards of 15 reps. Work on maintaining proper form, using a full range of motion, and getting blood into the muscles.

1. Overhead Squats – 4 sets x 10 reps (95lbs, 135, 155, 165): increase the weight from each set such that your fourth set is a struggle to do 10 reps. 
   • Note: start with the bar, or even a lighter object such as a PVC pipe if you’re just beginning to do these.
2. Superset- 4 sets x 20, 16, 12, 12 reps
   1. Front Squats – 10, 8, 6, 6 reps (135lbs, 165, 185, 205)
   2. Back Squats – identical number of reps to front squats
   • Note: Superset consists of front squats followed immediately by back squats. I.E. the first set is 10 front squats and 10 back squats performed consecutively (20 reps total).
3. Heavy Back Squats – 5 sets x 10, 8, 8, 6, 6 reps (225lbs, 275, 295, 315, 315)
   • Note: go up to 85% of your 1RM.
4. Barbell Lunges – 3 sets x 20 reps (135lbs)
   • Note: alternate legs each rep so that each leg gets 10 reps
5. Barbell Jump Squats – 3 sets x 10 reps (45lbs, 65, 75 using 24” box)
   • Note: only for experienced lifters. Do body weight jump squats if you are not used to this exercise.
6. Stiff-leg Deadlifts – 6 sets x 20, 18, 16, 14, 12, 10 reps (135lbs, 165, 185, 205, 225, 225)
7. Leg Press Calve Raises – 4 sets x to failure (180lbs)
8. Jump Rope – 5 minutes continuously

Core:

       9. Superset – 4 sets

1. Hanging Leg Raises – 20 reps
2. Standing Ab-Wheel Rollouts – 10 reps
   • Note: if you can’t do these standing perform 20 reps kneeling
3. Dumbbell Side Bends (Standing Oblique Crunches) – 20 reps
   • Note: perform 10 reps on the left side and 10 reps on the right side of your body