Glutes/Quads

Glutes/Quads

➢ Start with 2 calf movements (4 sets of 25 reps), for example seated calf raise, standing double leg weighted calf raise or single leg calf raises

1. Quad extensions (4 sets: 20 reps, hold 30 seconds on last rep)

2. Abductor machine (5 sets: 20,16,12,10,8)

3. BB Back Squat - (5 sets: 12, reps) 2.0.1.0 Tempo

4. Glute Kickback machine (4 sets: 16 reps)

5. Lunges - DB stationary (5 sets: 20,15,11,7,5 each leg)

6. Stiff Leg Deadlift - (5 sets: 20,16,12,10,10) 4.0.1.2 tempo

Cardio:

1. 30 mins of HIIT

2. 30 mins of incline walk


Format:
1) Exercise: Sets x Reps (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)
or
2) Exercise: Reps for Set1,Reps for Set2,Reps for Set3....etc (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)

If you have questions about my workout structure or tempos, check out Latest Lift.

For Questions about my macros, go to the Food Journal page.

To find an unfamiliar exercise, search in the Exercise Library.