This leg day is more quad focused and will have your quads on fire!

Treadmill incline walk & stretch

Perform both movements back to back before taking a break

- Stand holding a kettlebell low and between your legs
- Begin your squat and push your hips back as you come down 
- Lean slightly forward throughout your rep 
- Pause at parallel and extend your legs to come back up

Kettlebell squats

-Hold the kettlebell in both hands 
- Slowly lower the kettlebell with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the kettlebell until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Kettlebell RDL

Warmup

- Start with one leg on the platform and the other foot will be on the floor and on your toes so it doesn’t assist you 
- Keep your back on the pad as you lower down
- Reach parallel and push through your heel extending your leg to stand up

Single leg Hack squat

This is a dropset not a circuit. You’ll perform 3 working sets and on your last set, drop the weight ~50% and hit 20 reps

- Begin with bar positioned on your upper back and your feet close together but not touching (we’re focusing on quads here)
- Tighten your core and lean your weight back into the bar as you lower your body 
- Reach parallel and push through your heels to come back up

Smith machine squats

-Place your feet in the middle & hip width apart 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell walking lunges

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top for 2 seconds and lower slowly

Leg extensions with 2 second pause

Week 6 Day 6
Leg day (quads)

Aterra

Brijhae

Devin

Week 1 day 1 HIIT

Yara

Burning on my failures. 
Solid upper body pump! Thanks

Emily U

Week 1 day 2
Upper body

Wendy

Melissa

Week 1 day 3 Legs

Week 1 Day 4 Rest day (walk)

Week 1 day 5 upper body

Week 1 day 6 legs

Week 1 day 7 (full rest day)

Week 2 day 1 HIIT

Alyssa Moreno

kelly

Week 2 day 2
Upper body

Week 2 day 3 Legs

Week 2 Day 4 Rest day (walk)

Week 2 day 5 upper body

That was supposed to be five stars..🤦🏼‍♀️🤦🏼‍♀️

Week 2 day 6 legs

Week 2 day 7 (full rest day)

Week 3 day 1 
Back & biceps

Week 3 day 2
Shoulders, chest, & triceps

Week 3 day 3
Legs (glutes & hamstrings)

Week 3 Day 4 Rest day (walk)

Week 3 day 5
Upper body

Week 3 day 6 
Legs (quads)

Week 3 day 7 (full rest day)

Week 4 day 1 
Back & biceps

Week 4 day 2
Shoulders, chest, & triceps

Week 4 day 3
Legs (glutes & hamstrings)

Week 4 Day 4 Rest day (walk)

Week 4 day 5
Upper body

Week 4 day 6 
Legs (quads)

Week 4 day 7 (full rest day)

Week 5 Day 1
Full body

Week 5 Day 2
Back & biceps

Week 5 Day 3
Leg day

Week 5 Day 4 Rest day (walk)

Week 5 Day 5
Shoulders & triceps

Week 5 Day 6
Leg day (quads)

Week 5 day 7 (full rest day)

Week 6 Day 1
Full body

Week 6 Day 2
Back & biceps

Week 6 Day 3
Leg day

Week 6 Day 4 Rest day (walk)

Brianna

Week 6 Day 5
Shoulders & triceps

Week 6 day 7 (full rest day)

Week 7 Day 1
Legs

Week 7 day 2
Upper body

Week 7 Day 3 
Cardio

Week 7 Day 4 Rest day (walk)

Week 7 day 5
Legs (quads)

Week 7 day 6
Shoulders, chest, & triceps

Week 7 day 7 (full rest day)

Week 8 Day 1
Legs

Week 6 Day 6 Leg day (quads)

More workouts from Julie Veselkova