12/27 Glutes, Quads, Adductors

Happy Monday! IMPORTANT: As we transition out of this training block, please feel free to use this week as a “lighter” or deload week. This means you can stick with the rep count and cut your weight by 50-60% of usual working weight, or you may stick with you working weight and cut your volume or sets of each exercise (only do 2-3 sets of each), or simply work on perfecting technique with lighter weight. We will be moving into a new 8 week training phase next week and we want you to feel rested and recovered. ** 12/27 Training Day Overview: Warm Up: Foam Roll, Lower body warm up and activation routine from app. Superset: 1. Leg Extensions: 4S/20R,15R, 12R, 10R 2. Adductions: 4S/20R, 15R, 12R, 10R 3. Squats: 4S/7R Compound Set: 4. Smith Machine Hip Thrust: 3S/15R 5. Trap Bar Romanian Deadlift: 3S/12R Compound Set: 6. Glute Focused Hyperextensions: 3S/30R 7. Heels Elevated Goblet Squat: 3S/10R drop 15R bodyweight