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For your second leg day, we're focusing on higher rep/speed with lower weight training for focus on triggering fast twitch muscle fibers which will help build towards heavier lifting next week. Focus on form during this, don't get sloppy, but instead notice how much better your form is from when you first started! Note: the leg extensions and leg curls are "supersetted", which means you go from one to the other with no rest. See the two exercises as a single set. This will increase your heart rate and really stimulate your legs to burn fat and gain lean muscle. 

 

SUPERSET: Leg Extensions with Leg Curls
Complete one set of the first exercise then immediately complete one set of the second exercise before resting and repeating.

4 sets of 15 reps each exercise
1-2 minute rest

Speed Sumo Squats (light)
(Regular Sumo Squats shown in the video)

4 sets of 15 reps
1 minute rest

Speed Deadlifts (light)
(Stiff-Legged Deadlifts shown in video) You can choose stiff-legged or standard deadlifts.

5 sets of 10 reps
1 minute rest

Seated or Leg Press Calf Raise
4 sets of 15 reps
1 minute rest

Click here for PRINTABLE WORKOUT LOG

 

No extra cardio today! You were hopefully moving fast enough to where this workout even felt like cardio! Well done.