Workout Schedule – September
Week 1 – Day 2 – Legs
Goblet Squat - 5 sets of 12 reps
Stand while holding a dumbbell or kettlebell under your chin. Bend to a low squat, then straighten to return to standing position.
Smith Machine Step Back Lunges – 5 sets of 12 reps per leg
Using a smith machine, start feet together. Step back with one leg to a lunge then stand up pulling knee all the way through standing.
Straight Leg Dumbbell Deadlifts – 5 sets of 10 reps
Start by standing, then bend at the hips while keeping your back straight and the dumbbells right by your shins the whole way down to your toes, then return to starting position. You should feel a stretch in the back of your legs.
Hamstring Curls (Machine) – 5 sets of 12 reps per leg
Using a hamstring machine, pull heel towards your glute, then return to starting position.
Straight Leg Cable Kickback – 5 sets of 15 reps per leg
Staying Low Walking Lunges – 5 sets of 10 reps per leg
Walking lunges but never fully standing up in between each one. Stay low the entire time you’re doing this exercise.