Workout Schedule – December
Week 2 – Day 2 – Legs
Wall Ball Squats - 4 sets of 10-12 reps
Up and Over Bench Taps – 4 sets of 12 reps per leg
Hamstring Ball Curls – 4 sets of 12-15 reps
High Step Ups – 4 sets of 12 reps per leg
Using a high step, start with one foot on the ground and the other foot on a high step. Push through heel and glute of the leg on the step to stand up. Try not to use the foot on the ground, then return to starting.
Reverse Hack Squat Machine (Banded) – 4 sets of 10-12 reps
Using the hack squat machine, place shoulders on the pads, sit back pushing your glutes out to squat position, then straighten back up.
Dumbbell Curtsy Lunge – 4 sets of 12 reps per leg
Start by standing on a low step then step one leg off to lunge, returning to the step. You can hold the dumbbells by your sides or use no additional weight.
Staying Low Walking Lunges – 4 sets of 12 reps per leg
Walking lunges but never fully standing up in between each one. Stay low the entire time you’re doing this exercise.
Barbell Deadlift – 4 sets of 10-12 reps
Use a barbell holding it in front of you standing. Bend at the hips and push your glutes back, keeping your legs slightly bent and the bar right by your shins. Lower the bar all the way down towards your toes then return to standing.
10-15 Minutes on the Bike or Incline Treadmill