Workout Schedule – March
Week 3 – Day 1 – Legs
Superset 1 – 4 sets
Cable squat to deadlift - 10 reps total
using the cable, put an attachment with handles on the low notch, bend at the hips stretching hamstrings then stand, then deep squat, keep alt. between the two.
Goblet split squat - 12 each leg
holding a DB underneath your chin with both hands, put back leg up on a bench other foot on the ground, bend both legs into a lunge, keep weight back and push through heels, don’t let front knee on the ground go over your toe, keep lunging up and down.
Superset 2 – 4 sets
Barbell lateral lunge - 12 each leg
find a barbell or some sort of weighted bar, put it on your back, start with feet together then step to the side with one leg and bend it into a lunge while keeping the other leg straight, then come back to starting position, keep repeating.
Deadlift to slide lunge - 10-12 each leg
grab a slider or something that slides on the turf and a DB, hold DB in same hand as the same foot that is on the slider, holding the DB reach down to your toe into a deadlift then stand back up and slide back the foot that is on the slider bending the other leg that is on the ground, then repeat.
Superset 3 – 3 sets
Glute focused back extensions - 20 reps
Using the back extension machine, holding a barbell or plate at the bottom, then squeeze glutes to bring your upper body up, don’t arch your back at all just use glutes to bring your body up.
Booty fire hydrants - 20 each leg
put a band around your legs right above knees, kneel on all fours, lift one leg out to the side and up then return back down, keep lifting and lowering one leg out and in, then repeat on other leg.
15 minute incline walks/sprints on treadmill.