Workout Schedule – November

Week 3 – Day 1 – Legs

Superset 1

Leg Press - 4 sets of 10 reps

Using a leg press machine with your legs bent, press through heels to straighten legs out, then return to starting position. Can do it heels together, feet wide, feet together, or single leg.

Step Back Lunge Off Low Step – 4 sets of 12 reps per leg

Superset 2

High Step Ups – 3 sets of 8-10 reps per leg

Using a high step, start with one foot on the ground and the other foot on a high step. Push through heel and glute of the leg on the step to stand up. Try not to use the foot on the ground, then return to starting.

Kettlebell Split Squats – 3 sets of 12 reps per leg

Start with your back leg on bench or box and the other leg on the ground. From a standing position, bend to lunge position and return, pushing through the heel of the foot that’s on the ground.

Split Squat Hops – 3 sets of 10 reps per leg

Start with your back leg on a bench or box and the other leg on the ground. Do lunge hops.

Superset 3

Hamstring Ball Curls – 4 sets of 15 reps

Wall Ball Squats – 4 sets of 12 reps