LEGS

1. Squats Find Your 1 x 4RM (4 Rep Max) 4 x 4 at 90% of 5RM NOTE: You are working your way up to a 4 Rep Max. Then after you find your 4 rep max, you will take 90% of that number and do 4 more working sets at 90%. 2. Superset: - KB or DB Goblet Squat (heel elevated) 4 x 15 - Weighted Jump Squats 4 x 12 3. DEATH by Leg Extensions 💀 10 x 20 (YES again it’s 10 sets of 20 reps with a 20 sec REST between each set) No more than 20 seconds. Minimal break will make these burnnnnn. You wont be going super heavy. Pick a weight you can do 20 reps comfortably and by the end it should be very uncomfortable. By set 5 you should be not able to get 20 in a row. If you are struggling to get through the reps, just lower the weight. I’m doing about half the weight I normally do for 20 reps if that helps. 4. Superset: - Landmine RDL 4 x 12 - Hack Sumo Squat 4 x 12 NOTE: Go heavy on both of these, I want you failing by rep 12 or sooner. 5. DEATH by Leg Curls (seated or lying) 💀 10 x 10 (10 sets of 10 with a 20 sec REST between each set) No more than 20 seconds. Minimal break will make these burnnnnn. These are only 10 reps, so you are going heavy, but you still only have 20 seconds rest. So again choose a weight heavy enough for 10 but comfortbale enough that you can do 10 sets of it.