Workout Schedule – March
Week 4 Day 2 – Legs
Superset 1 – 4 sets
Kneeling squats - 12 reps
use a smith machine or barbell on your back and kneel down, place a pad or mad under your knees, then sit back driving hips back so your glutes sit on your feet, keep back straight then press back up and squeeze glutes when you return to starting position.
Barbell deadlift - 10 reps
Use a barbell, holding in front of you standing, then bend at hips push glutes back, keep legs slightly bent mostly straight, keep bar right by shins all the way down towards your toes then return to standing.
Superset 2 – 3 sets
Smith machine stationary lunge - 10 each leg
using a smith machine or barbell, place it on your back, step back 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.
Bosu single leg RDL - 12 each leg
Hold DB in hand then reach to opposite foot while other foot kicks back, keep knee mostly straight so it stretches the back of your leg, push through heel on ground.
Switching lunges - 30 sec
Lunge to lunge, jumping, alternating.
Superset 3 – 4 sets
Slide back lunge to lateral lunge - 10 each leg
using a slider on one foot other foot on the grass, slide back lunging the front leg and keeping the slider leg straight then bring your foot back in then slide foot out to the side then bring it back in, keep repeating back and side.
Prowler squat hops - 10 hops down/10 hops back
Using prowler push it down and back doing squat jumps.