Tuesday 08 November 2022

Workout Plan: Leg Day

Purpose: To build and strengthen lower body muscles, focusing on the quadriceps, hamstrings, glutes, and calves, while incorporating core exercises for stability and balance.

Warm Up:

3 rounds:

• 5 calories on any cardio machine (rower, bike, etc.)
• 3/3 hip openers
• 2 walk outs
• 10 seated side to sides
• 5 Kang squats
• 10 kettlebell swings

Part A: Legs Week 6

Measure: Weight

A. E5MOM x 6

• 6 back squats – Build to Heavy (B2H)
• 30 sec wall sit
• 12 sprinter squats
• 12 calories on bike
• 10/10 single leg glute bridge raises
• 15/15 side plank pulses

Part B: AMRAP

Measure: Rounds

In pairs – 7min AMRAP

• P1 – 7/7 1-arm DB hang clean and press
• P2 – Shuttle runs
• Switch when P1 is done

Muscle Groups:

• Quadriceps: Back squats and sprinter squats focus on building and strengthening the quadriceps.
• Hamstrings: Single leg glute bridge raises target the hamstrings.
• Glutes: Back squats, sprinter squats, and single leg glute bridge raises help to develop and strengthen the glutes.
• Calves: Kettlebell swings help to work the calves.
• Core muscles: Wall sit and side plank pulses engage the core muscles for stability and strength.

This workout plan targets lower body muscles, focusing on the quadriceps, 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.