1/3 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

[Challenge Week 1/Day 1] Happy Monday! 1/3 Training Day Overview: Suggested Accessory Equipment: Large loop band, glute loop band. Warm up: Foam roll, lower body warm up and activation routine from app. 1. Front Squat: 3S/8-10R + drop set on your last set. [+1-2 warm up sets] Compound Set: 2. Banded Leg Press [glute loop band]: 5S/6-8R [3 second pause at the bottom of each rep/in the lengthened position] 3. Leg Extensions: 5S/8-10R [3 second hold at the top of each rep/in the shortened position] Compound Set: 4. Bulgarian Split Squat into Walking Lunges: 4S/6-8R each side + 10R walking lunge [2 second pause at the bottom/lengthened position of each rep on Bulgarian split squat, steady tempo on walking lunges] 5. Goblet Spanish Squats: 4S/8-10R drop 10R .5 reps. [2 second hold at the top/in the shortened position, steady tempo on .5 reps] Superset: 6. Copenhagen Plank Holds: 3S/30 seconds each side 7. 3 Way Calf Raise: 3S/21R Burnout Challenge: Weighted Wall Sit: 1S/Failure [keep track of your time held]