W4/D1 Leg Day Quad + Glutes

Welcome to WEEK 4 ! You made it ! I am so proud of you for sticking to your goals and crushing your workouts. Today we are training legs, This week you’ll see similar workouts as the previous weeks but slightly different. 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. You got this- Let’s Crush this leg day!