Leg Day Warm Up Version 1
Train Like Jen - Gym Version: Week 1 Day 1
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1m 8s
5-10 minute warm up session
Hip flexor Stretch 1 minute each leg
Frog Stretch 1 minute
30 toe touches
20 air squats
10 alternating lunges
Up Next in Train Like Jen - Gym Version: Week 1 Day 1
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Leg & Core Ex. 1 - Barbell Back Squat
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 manageableNotes: Increase weight each set. Move from light to heavy weight, but it should be a ...
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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.
