Workout Schedule – February

Week 4 – Day 3 – Legs, Glutes & Hamstrings

Superset 1

TRX Pistol Squat to Lunge – 4 sets of 12 reps per leg

While holding on to the TRX straps perform a single leg pistol squat then step back to a lunge after finishing the pistol squat. You can try this without holding on to the TRX strap for a more advanced exercise.

BOSU TRX Lunge – 4 sets of 12 reps per leg

Using the TRX put one foot in the TRX and the other foot on ground or bosu (more advanced.) Push back the leg in the TRX to lunge position then return to standing.

Superset 2

Single Leg Standing Pistol Squats – 4 sets of 10 reps per leg

Stand on one leg then sit down to a bench or lower dumbbell, touch your bum, then stand back up. Try to not touch the other leg, but you can if you need to modify for an easier exercise.

Deep Squats (Smith Machine) – 4 sets of 10-12 reps

Superset 3

Box Bar Deadlifts – 4 sets of 12 reps

Using the box/octagon bar, hold it on both sides. While keeping your legs straight/slightly bent, bend at your waist to 90 degrees then stand back up, pushing through heels and glutes/hamstrings.

Prowler Squat Hops – 2 sets of 10-12 reps

Push prowler down and back while doing squat jumps.

Superset 4

Long Squat Jumps – 5 sets of 24 reps (12 down & 12 back)

Find a turf area or anywhere that is kind of a long space. Bend your legs and hop/jump forward continually, pushing through your legs, long and far.


20-30 minutes on the Stairmaster.