Legs & Core - Warm Up Version 2
Train Like Jen - Gym Version: Week 1 Day 4
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2m 12s
Sampson Stretch to hip flexor stretch 1 minute each leg
Couch Stretch 1 min each leg
Single leg deadlift- light weight 15 reps each leg, may use kettlebell or dumbbell
Banded good mornings- 20 reps light band
20 air squats with 10 second hold at bottom of squat on 20th rep
Up Next in Train Like Jen - Gym Version: Week 1 Day 4
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Legs & Core Ex. 1 - BARBELL BACK SQUAT
Barbell Back Squats 5x5
5 sets of 5 reps each setNotes: Warm up to a medium-heavy weight you can perform 5 reps for each set.
We are seeking strength here, so make weight doable but challenging.
Rest 2-3 minutes between sets. Record weight used. -
Legs & Core Ex. 2 - Barbell Romanian ...
Barbell Romanian Deadlifts 4x12
4 sets of 12 reps each setNotes: Warm up to a medium weight you can perform 12 reps for each set.
Rest 2 minutes between sets. Record weight used. -
Legs & Core Ex. 3 - Leg extension and...
Optional: Additional superset for optimal results and some killer quads and booty
Leg extension/Leg curl Superset
3 sets
15 leg extensions with 1 second hold on full extension each rep.
15 laying leg curls with dumbbell with 2 second negative (2 second count on descend)Note...
