Monday 1/30/2023 Daily Gym: Leg Workout

Happy Monday, Team! Today starts a new 4-week cycle.

And you know what that means... TESTER WORKOUTS!

At the beginning of each 4-week cycle, we start new main lifts that we will gradually progress and add weight. Following our main lifts we will do a tester workout, where we will score or time in order to retest in week 4.

Tester workouts are an easy way to track progress and push yourself to improve!

PS check out my t-shirt shop on here!

Lower Body Warm-Up (link)

*5-7 min lower body dynamic stretches

Warm-Up Front Squats 2 sets of 8 (light)

*one set with the empty bar, 1 set light weight

Front Squats 3x8

*3 sets of 8 reps

*rest 60 sec between

*add weight each set

*front squats modifications video

*if front squat doesn't work at all, sub regular squats

3 sets:

12 Dumbbell Reverse Deficit Lunges (12 total)

8 Single Leg RDL per leg

*done as a superset

*add weight after each set

Tester Workout

Tabata (8 sets each, 20 on/10 off)

1: KB Goblet Squats

2: Sit-Ups

3: Russian KB Swings

4: Hanging Leg Raise or Knee Tuck

Tabata = 8 sets of 20 sec work/ 10 sec rest

*do all 8 sets of one exercise before moving to the next

*download a free tabata timer to your phone (I like SmartWOD Timer)

***keep a running total of how many reps you get, so we can beat our score in week 4

3 Sets:

12 MB Hamstring Curls

8-12 Single Leg Standing Calve Raises per leg

3 Sets:

15 Leg Extensions

*add weight each set

*as little rest as possible between sets

Lower Body Cool-Down (link)

*5-7 min lower body stretches