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The first of three legs days this week. Get ready to be sore on the weekend! A few new exercises added for day 1 routine but mostly its the same layout. Check out the videos linked for form and technique! 

Cardio: 1-3 mi speed-walk or jog to help loosen up your legs after your workout in preparation for sprints tomorrow.


Squat Pyramid
The pyramid-style of exercise is a way of achieving heavier lifting capacity. You should be familiar with how much weight you can complete 10-12 reps with. Start with that weight and increase the weight as the reps decrease. Then use a weight just under your starting weight to complete the last set of 15 reps (or to failure, whatever that number may be)

5 sets of 10, 8, 6, 8 & 15 reps
1-3 minute rest

Stiff-Legged Deadlift

3 sets of 10 reps
1 minute rest

Selectorized Leg Curl
3 sets of 10 reps
1 minute rest

Hip Abduction
You can do these with a plate, cable machine with an ankle attachment, or a selectorized machine

4 sets of 10-12 reps
1 minute rest

Dynamic Step-Ups
3 sets of 8 each leg
1 minute rest

Sumo Squat Pulse Finisher
2 sets of 25 reps
1 minute rest

1-3 mi speed-walk or jog



Celebrate your victories today! Take some time to look at how far you've come! Feel free to share them with the Facebook Accountability Group. We'd all love to celebrate with you.