Wednesday, August 29, 2018

Wednesday, August 29th Workout - Leg Day A - Glutes, Quads, Hamstrings and Calves Plus Stretch

Today's leg day was a killer and you know you've had a great leg day when your legs feel like they'll give out beneath you lol.

No cardio today though. I actually tried but my legs felt like jello and I couldn't keep it going but I should be good for cardio after abs tomorrow!

Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Stretch: 1 hour, 11 Minutes Total Time

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Lateral Hip/Leg
Glutes
Hamstring
Adductors
Calves

Dynamic Warm-Up:
2 Minute Forearm Plank Set: 30 seconds forearm plank, 30 seconds knee forearm plank,  30 seconds forearm plank, 30 seconds knee forearm plank.
Glute Bridge - 12 reps

Glutes, Quads, Hamstrings & Calves: 50 Minutes

Dumbbell Sumo Squat (dumbbell held at front of chest)  - 3 sets x 15 reps: 3 x 12 lbs

Dumbbell Walking Lunges (dumbbells down at sides) - 3 sets x 10 reps per side: 3 x 12 lbs

Seated Weighted Quad Extensions - 3 sets with weights held between feet x 15 reps: 3 x 10 lb ankle weights per ankle w/8 lbs dumbbells

Prone Dumbbell Hamstring Curl - 3 sets with weights held between feet x 15 reps: 3 x 10 lb ankle weights per ankle w/8 lbs dumbbells

Weighted Side Lying Hip Abduction - 3 sets x 15 reps per side: 3 x 5 lb ankle weights per ankle

Weighted Single Leg Glute Bridge (Leg on Thigh) - 3 sets x 15 reps per side: 3 x 25 lb plate

Wall Glute Bridge with Throw Pillow Squeeze (2 throw pillows held between thighs) - 3 sets x 15 reps

Seated Weighted Calf Raise (plate across knees) - 3 sets x 15 reps: 3 x 25 lb plate

Full body Stretch - 21 Minutes

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