- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

Leg press (feet elevated)

Hack squat

- Place the barbell across your upper back
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Barbell forward lunge

Standing calf raise

High knees

Air squat

Prisoner jump lunges

Mountain climber

Circuit

Legs (Quads & Glutes)
5/31/23

Day 15: Full Body
8/5/24

Day 14: OFF
8/4/24

Day 13: Functional
8/3/24

Day 12: Full Body
8/2/24

Day 11: Conditioning
8/1/24

Day 10: OFF
7/31/24

Day 9: Full Body
7/30/24

Day 8: Full Body
7/29/24

Day 7: OFF
7/28/24

Day 6: Test Week
7/27/24

Day 5: Test Week
7/26/24

Day 4: OFF
7/25/24

Day 3- Test Week
7/24/24

Day 2- Test Week
7/23/24

Day 1- Test Week
7/22/24

REST
7/14/24

ACTIVE RECOVERY
7/13/24

RE-TEST
7/12/24

REST
7/11/24

RE-TEST
7/10/24

RE-TEST
7/9/24

RE-TEST
7/8/24

REST
7/7/24

UPPER (PUSH/PULL)
7/6/24

LEGS (POSTERIOR)
7/5/24

REST
7/4/24

UPPER (PULL)
7/3/24

UPPER (PUSH)
7/2/24

REST
6/30/24

PULL/ POSTERIOR CHAIN
6/29/24

UPPER (PUSH/PULL)
6/28/24

REST
6/27/24

LOWER (ANTERIOR)
6/26/24

UPPER (PUSH)
6/25/24

UPPER (PULL)
6/24/24

REST
6/23/24

FULL BODY
6/22/24

ACTIVE REST/MOBILITY
6/21/24

REST
6/20/24

FUNCTIONAL
6/19/24

FULL BODY
6/18/24

FULL BODY
6/17/24

REST
6/16/24

FULL BODY
6/15/24

ACTIVE REST/ MOBILITY
6/14/24

REST
6/13/24

FUNCTIONAL
6/12/24

FULL BODY
6/11/24

FULL BODY
6/10/24

REST
6/9/24

Legs (Quads & Glutes) 5/31/23

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