Workout Schedule – March

Week 1 – Day 2 – Legs

Superset 1 – 4 sets

Straight Leg Barbell Deadlifts – 10 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.

Smith Machine Step Back Lunges – 12 reps per leg

Using a smith machine, start feet together. Step back with one leg to a lunge then stand up pulling knee all the way through standing.

Superset 2 – 4 sets

Hamstring Machine Curls – 5 sets of 12 reps per leg

Using a hamstring machine, pull heel towards your glute, then return to starting position.

Single leg leg press - 10 each leg

Using leg press machine, one foot on the pad, bend knee to 90 degrees, then push through heel each time to return to straight leg at the top.

Superset 3 – 4 sets

Straight Leg Dumbbell Deadlifts – 5 sets of 15 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.

TRX Lunges – 5 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.


15 minutes incline treadmill, varying between walking and sprinting