Leg & Core Ex. 1 - Barbell Back Squat
Train Like Jen - Gym Version: Week 1 Day 1
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27s
Barbell Back Squat
15 reps of light weight
12 reps - increase weight to light-medium
10 reps - increase weight to medium
8 reps - increase weight to medium heavy
8 reps - increase weight to heavy but manageable
Notes: Increase weight each set. Move from light to heavy weight, but it should be a doable heavy weight for you. Rest 2 minutes between sets. Record weight used for heavy set of 8.
Up Next in Train Like Jen - Gym Version: Week 1 Day 1
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Leg & Core Ex. 2 - Lateral Weighted S...
Lateral Weighted Step Ups with 2 second count on descend
4 sets of 15 reps each leg
Notes: Use a dumbbell or kettlebell of medium weight (not too light but not too heavy either) that will allow you to complete all reps unbroken while keeping the 2 second count descend. A suggested weight is 15 po... -
Leg & Core Ex. 3 - Double dumbbell st...
Double dumbbell standing calf raises
4 sets of 25 reps
Notes: Choose a light-medium weight that will allow you to complete all reps unbroken each set. Rest 90 seconds between sets. Record weight used. -
Leg & Core Ex. 4 - Optional Core Exer...
Optional Core Exercise
3 sets of 30 weighted sit-ups
Notes: Suggested weight is 15-20 pounds or a weight that feels medium weight to you. Rest 90 seconds between sets. Record weight used.
