Week 13 day 2 Exercise 0 Warm Up Legs
Train Like Jen - Gym Version: Week 13 Day 2
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1m 8s
Hip flexor Stretch 1 minute each leg
Frog Stretch 1 minute
30 toe touches
20 air squats
10 alternating lunges
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Week 13 day 2 Exercise 1 Back Squat
5 sets
Set 1 20 light reps
Set 2 15 heavier reps
Set 3 12 heavier reps with 3 second slow count on descend each rep
Set 4 10 heavier reps with 3 second slow count on descend and 1 second hold at the bottom of each rep
Set 5 8 reps as heavy as possibleNote: Increase weight each set, follow the ...
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Week 13 Day 2 Exercise 2 Hack Squat T...
4 sets of 12 reps at a sumo stance (wide stance) immediately followed by 12 reps of narrow stance (close feet stance) immediately followed by 12 reps of heels touching stance (toes pointed out) Total of 36 reps
Note: This will target all muscles in the thighs, outer, middle and the inner thigh a...
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Week 13 Day 2 Exercise 3 Weighed Sit Ups
3 sets of 25 weighed sit-ups with 2 second slow count on descend each rep
Note: If you are repeating this from prior times, it’s time to increase weight. Rest 90 seconds between sets.
