Your lower body is going to LOVE this challenge today! You can do this workout with your challenging weights but if you need to dial it back for yourself you can just use your bodyweight. Movement is better than not moving so on days where you’re tired, just move at a lower intensity!
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We will work for 3 rounds of 45 seconds of work for every exercise and the workout will be a burner to really target our quads and hamstrings! The training variables we will implement in our workout today will be focusing on the selection of weight and the tempo of your reps. You will use weights that are 75-85% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body for 2 seconds to lengthen the muscle we are working and take 2 seconds to complete the contraction. Think of sitting into a squat for two seconds and pushing back up for 2 seconds without a pause at the bottom. You will aim for 6-12 reps for each work period and aim for muscle failure at the end of each exercise!
Exercises:
Goblet squats
Sumo deadlift
Walking lunges
Lateral Lunges
Back squats
Step ups
Heel lifted squats
Sumo RDL
Left leg RDL
Right leg RDL
DB squat x 2 and RDL x2
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