Week 15 Day 1 Exercise 0 Warm up Legs
Train Like Jen - Gym Version: Week 15 Day 1
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1m 8s
Hip flexor Stretch 1 minute each leg
Frog Stretch 1 minute
30 toe touches
20 air squats
Up Next in Train Like Jen - Gym Version: Week 15 Day 1
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Week 15 Day 1 Exercise 1 Back Squats
Let’s take it up a notch
20 reps – start light
18 reps – increase weight
16 reps – increase weight
14 reps – increase weight
12 reps – increase weight
10 reps – increase weight
8 reps – should be as heavy as possible nowNote: Rest 2 minutes between sets; finish all 7 sets; it’s time to get out ...
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Week 15 Day 1 Exercise 2 Latteral Ste...
3 Sets of 12 reps each leg with a 3 second slow descend each rep
Note: Use a light-medium weight, especially if you went very heavy on the prior exercise. Be intentional with the slow count on descend. Rest 90 seconds between sets.
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Week 15 Day 1 Exercise 3 Seated Bande...
3 Sets
Set 1 30 Seated banded or machine leg curls with 1 second hold at tension, immediately followed by 15 Hip thrust with 1 second hold at the top of each rep
Set 2 30 Seated banded or machine leg curls with 1 second hold at tension, immediately followed by 12 heavier Hip thrust with 1 seco...
