Workout Schedule – October

Week 2 – Day 2 – Legs

Superset 1

Box Bar Deadlifts - 4 sets of 10-12 reps

Using the box/octagon bar, hold it on both sides. While keeping your legs straight/slightly bent, bend at your waist to 90 degrees then stand back up, pushing through heels and glutes/hamstrings.

Long Squat Jumps – 4 sets of 25 jumps

Find a turf area or anywhere that is kind of a long space. Bend your legs and hop/jump forward continually, pushing through your legs, long and far.

Superset 2

Cable Deadlift Pull Throughs – 4 sets of 10-12 reps

Booty Fire Hydrants – 4 sets of 20 reps per side

Put a band around your legs right above knees and kneel down 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 the other leg.

Superset 3

Single Leg Standing Pistol Squats – 4 sets of 10 reps per leg

Stand on one leg then sit down to a bench or lower dumbbell, touch your bum, then stand back up. Try to not touch the other leg, but you can if you need to modify for an easier exercise.

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.