Workout Schedule – November

Week 4 – Day 3 – Legs

Superset 1

Smith Machine Split Squats - 4 sets of 12 reps per leg

Switching Lunges – 4 sets of 40 seconds

Jump from lunge to lunge while alternating legs.

Superset 2

Reverse Hack Squat Machine (Banded) – 4 sets of 10 reps

Using the hack squat machine, place shoulders on the pads, sit back pushing your glutes out to squat position, then straighten back up.

Bosu Single Leg RDL – 4 sets of 12 reps per leg

Hold a dumbbell in hand then reach to opposite foot while other foot kicks back. Keep knee mostly straight so it stretches the back of your leg, pushing through heel that remains on the ground.

Superset 3

Hamstring Machine (Laying) – 4 sets of 12 reps

Lay with your belly on the hamstring machine with your legs down then drive your heels in towards your butt squeezing your hamstrings. Return to starting position.

Heel Lifted Landmine Deadlifts – 4 sets of 10-12 reps


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.