Tuesday 15 February 2022

Workout Plan: Legs Week 4

Purpose: To build and strengthen leg muscles, focusing on the quadriceps, hamstrings, calves, and glutes, while also improving core strength and stability.

Warm Up:

3 rounds:

  • 7 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 2 walkouts
  • 5 yes-no squats
  • 10 seated side to sides
  • 10 alternating lunges
  • 5 squats building

Part A: Legs Week 4

Measure: Weight

7 sets:

A.

  • 2 back squats @ 90-95% of 1RM
  • 10 calf raises
  • 30 seconds reverse plank

B.

  • 10 pause Cossack squats with kettlebell (5/5)
  • 5/5 Bulgarian split squats with kettlebell

Finisher:

150 V-ups

Muscle Groups:

  • Quadriceps and glutes: Back squats, pause Cossack squats, and Bulgarian split squats target the quadriceps, hamstrings, and glutes for strength and development.
  • Calves: Calf raises help to strengthen and tone the calves.
  • Core muscles: Reverse planks engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets leg muscles, focusing on the quadriceps, hamstrings, calves, and glutes, while also improving core strength and stability. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the legs and core.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.