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Sarah HerseSarah Herse
/Body 2.0 Advanced Gym

W2/D1 - Lower Body (Quads & Glutes Focused)

4.9|60 min|9 comments
Lower Body
Athletic Performance
A. Warm-up x 2 Sets A1. Leg swings x 10/leg A2. Russian baby maker x 10 reps A3. Lunge with reach x 10 reps (5/side, alternating) A4. Banded (or bodyweight) good morning x 10 reps A5. Air squat x 10 reps B. 3 Sets B1. Back squat 1 x 5 @ 80% of 1 rep max 2 x 6 @ 75% *Rest 90 sec between sets C. 2 Sets C1. Barbell paused back squat with mini band 2 x 8 @ RPE 8 *Rest 90 seconds between sets *Just go by feel here, this should be significantly lighter than your regular squats D. 1 Set D1. Leg press 1 x 15 with regular stance @ RPE 7- 8 E. 2 Sets E1. Staggered stance leg press x 8-10/leg *Try to use the same weight you used for regular stance, but then put the majority of your weight into one foot *Rest 60-90 seconds between sets F. 4 Sets: F1. Reverse hyper x 15 reps *Rest 1 minute between sets **If your gym doesn’t have a reverse hyper, sub with heavy dumbbell hip thrusts G. 4 Sets G1. Single leg extensions x 10/leg *Rest 30 seconds between sets H. 4 Sets H1. Machine abduction x 20 reps H2. Air squat with mini band x 15 reps *Rest 45 sec between sets


Elena 6mo ago
Nice workout !
Diana 1y ago
Excellent as always👍👍👍
Cori 1y ago
Whitney 1y ago
That single leg press was intense.
Kelly 1y ago

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W1/D1 - Lower Body (Quad & Glutes Focused)