Week 8 Day 1 Exercise 1 Back Squats
Train Like Jen - Gym Version: Week 8 Day 1
•
27s
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 now
Note: Rest 2 minutes between sets; finish all 7 sets; it’s time to get out of the comfort zone. Increase weight each set by 5-10 pounds but finish as heavy as possible. The last set of 8 should be a challenge to complete with the last 3 reps being a fight to perform.
Up Next in Train Like Jen - Gym Version: Week 8 Day 1
-
Week 8 Day 1 Exercise 2 Latteral Step...
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. -
Week 8 Day 1 Exercise 3 Seated Banded...
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... -
Week 8 Day 1 Exercise 4 Optional Low ...
3 sets of 30 alternating Low plank oblique tucks
Note: rest 60 seconds between sets
