Workout Schedule – September

Week 3 – Day 2 – Legs

Superset 1

Step Up to Step Back Lunge - 4 sets of 10-12 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.

Kettlebell Sumo Deadlifts – 4 sets of 10-12 reps

Stand up straight while holding a kettlebell between your legs. Bend at the hips while keeping your back straight and reach kettlebell through your legs slightly back towards heels. Slightly bend knees then return to standing.

Superset 2

Barbell Hip Thrusts – 4 sets of 10-12 reps

Start by placing a barbell on your hips and placing your shoulder blades/upper back on a bench. Pushing through your heels, lift your booty up pressing the barbell up, then return to the ground. Squeeze glutes at the top each time.

Dumbbell Curtsy Lunge Off Small Step – 4 sets of 12 reps per leg

Start by standing on a low step then step one leg off to lunge, returning to the step. You can hold the dumbbells by your sides or use no additional weight.

Superset 3

Smith Machine (Toes Elevated) Squats – 4 sets of 12 reps

Single Leg Standing Pistol Squats – 4 sets of 8-10 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.

Superset 4

Cable Pulse Squats – 3 sets of 15-20 reps

Cable Kickbacks – 3 sets of 10 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.