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Here is our second leg day this week. This one is focused on getting that extra pump and blood flow to your legs. The goal is to round out the strength and shape of your leg muscles reaching the end of our 10 week fitness challenge. Get ready to be sore on the weekend! If needed check out the videos linked for form and technique! 

 

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 repetitions or 5 sets in the following sequence if a squat PR (personal record) is a goal for you: 10, 3 of 80% 1RM (single rep max), RM (hopefully a new PR), 8, 15
1-3 minute rest

Stiff-Legged Deadlift

3 sets of 10 repetitions
1 minute rest

Selectorized Leg Curl
3 sets of 10 repetitions
1 minute rest

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

3 sets of 10-12 repetitions
1 minute rest

Standing Calf Raises
3 sets of 20 repetitions

Stability Ball Leg Curl
4 sets of 10 repetitions

2-3 minutes of rest, then repeat the circuit 1-2 more times.

 

Click here for PRINTABLE WORKOUT LOG

 

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.