Week 14 Day 4 Exercise 0 Warm Up Legs
Train Like Jen - Gym Version: Week 14 Day 4
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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 14 Day 4 Exercise 1 Landmine Sum...
4 sets of
12 ½ rep into full rep of landmine Sumo Squat immediately followed by 20 alternating walking lunges or lunges in placeNote: Increase weight each set to a heavy weight on the landmine squat. Keep the alternating lunges at a moderate weight. Rest 90 seconds between sets.
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Week 14 Day 4 Exercise 2 Back Squats
4 sets
12 fast light reps
10 heavier reps with a 3 second slow count on descend each rep
8 heavier reps with a 2 second slow count on descend each rep
6 heavy reps at regular tempo (no slow count), drop the weight to a light weight and perform maximum amount of reps possible at a fast speed unti... -
Week 14 Day 4 Exercise 3 Landmine Sin...
3 sets of 12 reps each leg
Notes: Increase weight each set, rest 90 seconds between sets.
