Workout Schedule – April
Week 4 Day 2 – Legs
Superset 1 – 4 sets
Kneeling squats - 12 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.
Barbell deadlift - 10 reps
Use a barbell, holding in front of you standing, then bend at hips push glutes back, keep legs slightly bent mostly straight, keep bar right by shins all the way down towards your toes then return to standing.
Superset 2 – 3 sets
Banded reverse hack squat pulses - 10 reps
use the hack squat machine so you’re facing the part where your back should go, put a band around your legs right above your knees, bend into a squat and pulse at the bottom then stand up, keep repeating.
Banded squat jumps - 30 sec
using a booty band put it around your legs right above your knees, perform squat jumps
Heel lifted landmine deadlifts - 10 reps
place the barbell in the notch on the ground, then place a plate underneath one heel, hold the barbell in your hands in front of you, reach down towards toe keeping leg slightly bent so it stretches hamstring then return to standing.
Superset 3 – 4 sets
Slide back lunge to lateral lunge - 10 each leg
using a slider on one foot other foot on the grass, slide back lunging the front leg and keeping the slider leg straight then bring your foot back in then slide foot out to the side then bring it back in, keep repeating back and side.
Single leg hamstring ball curls - 12 each leg
laying on the ground, place one leg on an exercise ball other leg in the air, lift hips off the ground and pull the ball in with your heel towards your butt, in and out.