Workout Schedule – February
Week 2 – Day 4 – Legs
Barbell (Landmine Style) Deadlifts – 5 sets of 10 reps
Using the barbell on the ground attachment, hold it between your legs, then bend at the hips to 90 degrees while keeping your back straight. As you lower yourself, sit back in your hips with your knees slightly bent, then return to standing.
Dumbbell Step Up to Step Back Lunges – 5 sets of 10 reps per leg
Step up on bench driving knee through until your standing tall. Then step off back into a lunge. You can do this exercise holding dumbbells or with no additional weight.
Single Leg Quad Extensions – 5 sets of 12 reps per leg
Using quad extension machine, start with knees bent. Push foot out, squeezing quads at the top before returning to starting position. You can do both legs together or a single leg at a time.
Single Leg Leg Press – 5 sets of 10 reps per leg
Using the leg press machine with one foot on the pad, bend your knee to 90 degrees, then push through heel each time to return to a straight leg at the top.
Prowler Squat Hops – 5 sets of 12 hops (up & down is one rep)
Push prowler down and back while doing squat jumps.
High Step Ups – 5 sets of 10 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.
Kettlebell Split Squats – 5 sets of 10 reps per leg
Start with your back leg on bench or box and the other leg on the ground. From a standing position, bend to lunge position and return, pushing through the heel of the foot that’s on the ground.
Banded Moving Squats – 5 sets of 20 reps
Use a booty band around the ankles or right above the knees. Stay in a low squat the entire time while doing walking squats side to side.
20 minutes on the Stairmaster.