Legs Week Three

Week Three. Day One

Warm up:

  • Hip circles: 4 x 25
  • Kneeling hip stretch: 4 x 15 seconds each side
  • plank hold: 4 x 15 seconds
 
Workout:
  • Sumo deadlift: 5 x 1 x 80%, 230 lbs
  • Barbell back squat: 5 x 1 x 80%, 180 lbs
  • Power cleans: 5 x 3, 100 lbs
Superset:
  • Kettlebell front squat: 5 x 5, 16 kg
  • Bodyweight pistol squats: 5 x 5 
Superset:
  • EZ bar jump squat: 5 x 5, 40 lbs
  • DB romanian deadlift: 5 x 5, 60 lbs
Advertisements