Thursday 26 May 2022
Workout Plan: Legs Week 3
Purpose: To build and strengthen lower body muscles, focusing on the quads, hamstrings, glutes, and calves, while incorporating core exercises for stability and balance.
Warm Up:
3 rounds:
- 7 calories on any cardio machine (rower, bike, etc.)
- 10 seated side to sides
- 5 yes-no squats
- 3/3 hip openers
- 5 feet to toes
- 4 squats building
Part A: Legs Week 3
Measure: Weight
5 rounds of each:
A.
- 4 back squats – build to heavy
- 10 Cossack squats with kettlebell
B.
- 4 tempo front squats – 3 sec down; 3 sec hold; stand
- 5 seated box jumps
C.
5/5 Bulgarian split squats
15/15 side plank pulses
If time:
AMRAP:
- 10 cal bike – you go, I go
Muscle Groups:
- Quads: Back squats, front squats, and Bulgarian split squats target the quadriceps muscles in the thighs.
- Hamstrings: Back squats and yes-no squats engage the hamstrings, helping to build and strengthen the muscles on the back of the thighs.
- Glutes: Back squats, front squats, Bulgarian split squats, and Cossack squats with kettlebell work the gluteal muscles, helping to develop lower body strength and stability.
- Calves: Seated box jumps target the calf muscles, improving power and explosiveness.
- Core muscles: Seated side to sides and side plank pulses engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
This workout plan targets lower body muscles, focusing on the quads, hamstrings, glutes, and calves, while incorporating core exercises for stability and balance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the lower body and core.