Monday 31 January 2022
Workout Plan:
The purpose of this workout is to build strength, endurance, and stability in the lower body, focusing on the quadriceps, glutes, and hamstrings, while also incorporating some explosive movements for power and core work for stability.
Leg Day Week 2
Warm Up:
3 rounds:
- 200m run
- 3/3 hip openers
- 2 walk outs
- 10 calf raises
- 10 yes no squats
- 5 front squats building
Part A: Leg Day Week 2
Measure: Weight
Perform 4 sets of each couplet:
Couplet A:
- 8 front squats at 65% of back squat 1RM
- 6/6 weighted Bulgarian split squats
Couplet B:
- 15 goblet sumo squats
- 20 skater jumps
Couplet C:
- Hill run with 10kg plate
- 20 plate ground to overheads
This leg day workout is designed to target the lower body, focusing on building strength in the quadriceps, glutes, and hamstrings. The front squats and Bulgarian split squats will challenge your leg strength and stability, while goblet sumo squats and skater jumps help to build explosive power and work on lateral movements. The hill run with a weighted plate adds a cardiovascular component and challenges your endurance, while the plate ground to overheads will engage your core and upper body for a well-rounded workout.
Muscle Groups
The above workout targets the following muscle groups:
- Quadriceps: Front squats, Bulgarian split squats, goblet sumo squats, and skater jumps all work the quadriceps muscles in the front of your thighs.
- Hamstrings: Front squats, Bulgarian split squats, and goblet sumo squats engage the hamstrings, located at the back of your thighs.
- Glutes: Bulgarian split squats, goblet sumo squats, skater jumps, and hill run with a weighted plate activate the gluteal muscles in your buttocks.
- Calves: Calf raises in the warm-up and the hill run with a weighted plate will target the calf muscles.
- Core: Plate ground to overheads, weighted Bulgarian split squats, and front squats engage your core muscles, which include your abdominal muscles and lower back muscles.
- Upper body: Plate ground to overheads also work your shoulders, trapezius, and upper back muscles. The front squats will engage your upper back and shoulders to maintain proper form.
This workout provides a well-rounded leg day experience, targeting the main muscle groups in the lower body, as well as incorporating core and upper body engagement for stability and overall strength.