Workout Schedule – April
Week 2 Day 3 – Legs
Superset 1 – 4 sets
Bosu single leg RDL - 15 each leg
Hold DB in hand then reach to opposite foot while other foot kicks back, keep knee mostly straight so it stretches the back of your leg, push through heel on ground.
Box bar squats - 10 reps
using a bar that is shaped in a box shape, stand in front of a low bench or step, holding the bar with both arms by your side sit down onto the box keeping your back straight then stand back up, keep repeating.
Superset 2 – 4 sets
Kneeling squats - 10 reps
use a smith machine or barbell on your back and kneel down, place a pad or mad under your knees, then sit back driving hips back so your glutes sit on your feet, keep back straight then press back up and squeeze glutes when you return to starting position.
High step ups - 12 each leg
Using a high step, start on ground and other leg on high step, push through heel and glute of the leg on the step to stand up, try not to use foot on the ground, then return to starting.
Superset 3 – 4 sets
Staying low walking lunges - 12 each leg
Walking lunges but never fully standing up in between each one, stay low the entire time
Step back lunge to curtsy lunge - 10 each leg
place a barbell on your shoulders, start standing w/ feet together, step one leg straight back into a lunge then barely lift and take that same foot into a curtsy lunge then come back to starting.