Friday, March 30, 2018

Friday, March 30th Workout - Leg Day F - Glutes, Quads, Hamstrings and Calves Plus Stretch

Great workout today! Leg Day F was tough and it didn't even have any squats or lunges!

Abs Day F tomorrow and then I move into my final 4 days of the program, the "G" days, and then start back at "A!" Plus tomorrow is the last day of workout week 4!

Leg Day F - Glutes, Quads, Hamstrings & Calves Plus Stretch: 1 hour, 17 Minutes Total Time

Glutes, Quads, Hamstrings & Calves: 57 Minutes

Basic Warm up

1-Leg Seated Bench Anchored Band Quad Extension - 4 sets x 10 reps: 4 x 30 lb band

1-Leg Standing Anchored Band Hamstring Curl - 4 sets x 10 reps: 4 x 30 lb band

Resistance Band Side Steps - 4 sets x 10 reps: 4 x 30 lb band

Side Lying Hip Circles Forward and Backward - 4 sets x 10 reps Forward plus 4 sets x 10 reps Backward

Donkey Kicks with Ankle Weights - 4 sets x 10 reps: 4 x 5 lb ankle weights per leg

Grasshopper - 4 sets x 10 reps

1-Leg Glute Bridge with Hip Extension Leg Raise - 4 sets x 10 reps

Standing Dumbbell Calf Raises on Step Bench (dumbbell held down front against thighs) - Heels Up - 4 sets x 10 reps: 4 x 10 lbs

Full Body Stretch with Yoga Poses - 20 Minutes

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