Here’s a leg workout for you guys. This workout is squat focused. Meaning my main movement and heaviest lift is the squat. I did Safety Squat Bar Squats… If you do not have access to a SSB then you can give Front Squat a try.
-Work up to a top set of 8-10
As you are warming up, just do warm up sets of 1-3 reps until you get to a weight like you feel like you will only be able to get 8-10 (10RPE) *email me if you are not sure what RPE is.
-Back down set of squats. After your top set, you will drop the weight, and do an AMRAP (as many reps as possible). I did 19 reps (almost 20 LOL).
2. Walking Lunges
-3 sets of 20 steps each leg
I used dumbbells while doing these. You can use just body weight, a barbell, kettle bells, etc.
3. Leg Press (Muscle Round)
-6 sets of 4 reps, with minimal rest.
Use your estimated 15 rep max weight.
4. Leg Curls
-Work up to a top set of 10-12 reps
-Back down set of 16-20 reps
5. DB RDL’s
-1 set of 8-10
-1 set of 14-16
6. Lat Work
-Pull Ups AMRAP
-Close Grip Lat Pulldown 8-10
You can choose what exercises you do to work your lats 🙂
-Hanging Leg Lifts (forward & sides)
Again, you can choose what exercises you do.
After all this, I did cardio. My cardio consists of 5 mins of walking on the treadmill (to warm up in a way). Then I do 24 mins of pushing the sled and side to side step ups. I push the sled there and back, and then do the step ups until a minute is up. And repeat. Then I finish with another 5 mins on the treadmill (cool down).
During the HIIT on the sled, I try to keep my HR around 85%.