Leg Day | 4

POSITION:
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!
NEVER LET KNEES GO OVER TOES WHEN LUNGING AND SQUATTING...KNEES SHOULD ALWAYS BE @ 90 DEGREES
WEIGHT:
START WITH MODERATE TO HEAVY, END WITH *HEAVY*   |  THE  MORE YOU LIFT, THE LESS REPS YOU WILL BE ABLE TO DO.
 WHEN YOU ADD WEIGHT, YOU BUILD MUSCLE.   |    LIGHT OR NO WEIGHT  BURNS OUT  AND  TONES (LEAN MUSCLE)

CARDIO
Treadmill Sprints
15-minute Warmup

• Wall Chair Squats - Sit in chair position against the wall with feet shoulder-width apart. Legs are positioned at a 90-degree angle with shoulders touching wall. Chin up & abs tight! For each round, sit with 25 or 45 lbs plate on thighs for 30 seconds to 1 minute. Hold this position. You may need assistance with placing and removing weight - if alone do this exercise near a bench where you can slide the plate during breaks. 4 sets.

• 112 Leg extensions - On your seated leg extension machine, complete the following reps on your left leg, then right leg, then both legs together. 1 set =  10 L, 10 R, 10 together.  4 sets.

• Single-leg leg press- Complete 10 reps on your right leg, 10 reps on your left leg, then 10 reps together = 1 set. No break between changing legs, only break after all 30 reps are done. 4 sets.

• Cable front squats x Cable duck walks- Attach a t-bar to your cable set at the lowest setting. Hold the t-bar up under your chin standing close to the cable tower and complete 12 front squats. Immediately after, increase the weight, get down into squat position and take 4 steps back then 4 steps forward- repeat this walking sequence 5x = 1 set. 4 sets of each.

• Calf raises- Standing/seated, your preference. 4 sets of 15-20 reps.

CORE
Complete as a circuit.
Rest after each completed round, not between exercises! 4 total rounds.

• Feet flat crunches- 10 reps
• Feet at 90° crunches- 10 reps
• Feet straight up crunches - 10 reps
• L Side crunches - 10 reps
• R Side crunches - 10 reps