Tuesday 07 February 2023
Workout Plan: Leg Day
Purpose: To increase leg strength, improve muscular endurance, and promote overall fitness.
Warm Up:
3 rounds:
- 5 calories on any cardio machine (rower, bike, etc.)
- 3/3 hip openers
- 5 slow squats
- 10 leg overs
- 10 seated side to sides
- 10 alt ankle leans
Part A: Legs 2A
Measure: Weight
E2MOM x 10
- 6 Back squats @ 80% of 3RM
- 8 tempo sprinter squats – 3 – 2 – stand
- 12 cossack squats
Part B: EMOM 16
Measure: Rounds
Minute on each:
- Bike: 12/8 calories
- Dumbbell Snatches: 10 reps each arm
- Russian Twists: 20 reps
- Farmer Carries: 40 meters
Muscle Groups:
- Back Squats: Primary muscles targeted include the quadriceps, glutes, and hamstrings.
- Tempo Sprinter Squats: These target the quadriceps, glutes, and hamstrings.
- Cossack Squats: These target the quadriceps, glutes, and adductors.
- Biking: This exercise targets the lower body muscles including the quadriceps, glutes, and hamstrings.
- Dumbbell Snatches: This exercise targets the back, shoulders, and legs.
- Russian Twists: This exercise targets the abdominal muscles, obliques, and lower back muscles.
- Farmer Carries: This exercise targets the forearm muscles, upper back, and legs.
This workout plan targets the major muscles in the legs including the quadriceps, glutes, hamstrings, and adductors. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups in the legs, while also promoting overall fitness. It is an ideal workout plan for individuals who are looking to increase leg strength, improve muscular endurance, and promote overall fitness.