Workout Schedule – October
Week 3 – Day 3 – Legs
Barbell Deadlifts - 5 sets of 12 reps
Use a barbell holding it in front of you standing. Bend at the hips and push your glutes back, keeping your legs slightly bent and the bar right by your shins. Lower the bar all the way down towards your toes then return to standing.
Step Back Lunge Off Low Step – 5 sets of 12 reps per leg
Staying Low Walking Lunges – 4 sets of 24 reps
Walking lunges but never fully standing up in between each one. Stay low the entire time you’re doing this exercise.
Cable Kickbacks – 4 sets of 10-15 reps per leg
With one foot in a cable and the other on the ground, push through your heel with the cable on it to extended position backward, then return to start.
Smith Machine Split Squats – 3-4 sets of 12 reps per leg
Switching Lunges – 3-4 sets of 30 seconds
Jump from lunge to lunge while alternating legs.
Step Up to Step Back Lunge – 3-4 sets of 10 reps per leg
Step up on bench driving knee through until your standing tall. Then step off back into a lunge. You can do this exercise holding dumbbells or with no additional weight.