Tuesday 19 July 2022

Workout Plan: Leg Launcher Week 6

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
  • 5 slow squats
  • 10 kettlebell swings
  • 4 front squats

Part A: Just the Tip

Measure: Weight

EMOM 10:

  • 1 front squat – heavy
  • 4 double squat box jumps

Part B:

AMRAP 28:

  • 6 back squats at front squat weight
  • 8 alternating heavy lunges
  • 10 cal bike
  • 20 alternating curtsy lunges
  • 30 toe taps
  • 40 bicycle crunches

Muscle Groups:

  • Quadriceps: Front squats, back squats, lunges, and double squat box jumps target the major muscles in the quadriceps.
  • Hamstrings: Kettlebell swings, back squats, and lunges engage the hamstrings, helping to build and strengthen the muscles on the back of the thigh.
  • Glutes: Squats, lunges, and curtsy lunges focus on building and strengthening the gluteal muscles.
  • Calves: Double squat box jumps and toe taps work the calf muscles for power and stability.
  • Core muscles: Walk-outs and bicycle crunches engage the abdominal muscles, obliques, and lower back muscles for stability and core 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.

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