Workout Schedule – July
Week 3 – Day 1 – Legs
Smith Machine Stationary Lunge - 4 sets of 12 reps per leg
Start with either the smith machine or a barbell on your back. Step back on one leg and bend both legs into a lunge then stand back up. Keep feet apart the whole time while lunging up and down, then switch legs.
Goblet Split Squat - 4 sets of 15 reps per leg
Holding a dumbbell underneath your chin with both hands put back leg up on a bench other foot on the ground and bend both legs into a lunge, keeping weight back and pushing through the heels. Don’t let your front knee on the ground go over your toe. Keep lunging up and down until the desired number of reps is reached.
Split Squat Hops - 2 sets of 15 reps per leg
Start with your back leg on a bench or box and the other leg on the ground. Do lunge hops.
Straight Leg Dumbbell Deadlifts - 5 sets of 12 reps
Start by standing, then bend at the hips while keeping your back straight and the dumbbells right by your shins the whole way down to your toes, then return to starting position. You should feel a stretch in the back of your legs.
Leg Press Pulses (Banded) - 5 sets of 10-12 reps
Using the leg press and booty band, bend at the knees to squat, pulse at the bottom driving knees outward, then return to straight legs.
Banded Squat Jumps - 2 sets of 20 reps
Using the booty band around thighs or ankles, bend to a squat then jump out of it continuously.
Plie Squat (Banded) - 4 sets of 12 reps
Using a squat machine, put a band around your legs right above knees and place both your feet with your heels together on the pad. Bend both knees out then straighten back up to starting position.
Heel Lifted Landmine Deadlifts - 4 sets of 12 reps per leg
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 and reach down towards your toe, keeping your leg slightly bent so it stretches your hamstring. Return to standing and continue for the desired number of reps.
15-20 Minutes on the Stairmaster