W3/D1 Leg Day Quad + Glutes

Welcome to WEEK 3! Keep pushing yourself, I believe in you. Today we are training legs, This week you may see a new set of exercises you haven’t seen in previous lower body days along with upper body days throughout this week. I know you’re up for the challenge! This workout will be focusing on Quads and Glutes throughout compound, machine and dumbbell movements. You know the drill - lets hit a quick warm-up before jumping into the full workout. The Warm-up: 5-10 Minutes (Stair Master, Bike, Walking lunges, Elliptical) Going at a moderate pace keeping your heart rate at a steady state. To Mobility/Light stretching: Leg swings- Right/Left leg (Side to side and back and fourth for 10- 20 swings each leg). 10 Jump squats ( Get your heart rate up and warmed up). Side to side stationary Lunges 20 2 rounds (In a stationary lunge position hands in the center- leaning her legs and hip side to side for a deep stretch). The Workout: 1. BB Front Squat (warm up set: 2 x 10 body weight or BB) 3 x 10 with weight, try to increase each set. 2. Smith Machine curtsy lunge 3 x 10 SS Seated good mornings 3 x 10 3. Hip Thrusts 4 x 10 4. Abduction Machine 3 x 20 5.Quad Extension 3 x 15,10,8 (Optional set FAILURE meaning as many as you can until burnout) SUPERSET Banded kick backs 3 x 15 To see an overview of the full workout, click the Start Now button below and it will break down the exercises, reps, and sets. It will also show a demonstration video.