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Description

Today we're targeting your legs- all around! Specifically the quads, glutes, adductors and abductors. This workout will focus on power, strength, endurance and hypertrophy all in one. Load and number of reps are based on your 5, 12 and 25 rep maxes. Keep your chest up, butt out, and your weight in the middle of your toes and heels. You're going to need a barbell, some dumbbells and an elastic band for this workout.


Exercises

Set 1: 1 round
Barbell Back Loaded Squats
Weights: Maximum
Barbell Back Loaded Squats
5 reps
Rest
Rest
2 minutes
Barbell Back Loaded Squats
Weights: Maximum
Barbell Back Loaded Squats
5 reps
Rest
Rest
2 minutes
Barbell Back Loaded Squats
Weights: Maximum
Barbell Back Loaded Squats
12 reps
Rest
Rest
2 minutes
Barbell Back Loaded Squats
Weights: Maximum
Barbell Back Loaded Squats
25 reps
Rest
Rest
2 minutes

Set 2: 1 round
: Heavy
Barbell Hip Thrusters On Bench
25 reps
Rest
Rest
2 minutes
: Heavy
Barbell Hip Thrusters On Bench
12 reps
Rest
Rest
2 minutes
: Heavy
Barbell Hip Thrusters On Bench
5 reps
Rest
Rest
2 minutes
: Heavy
Barbell Hip Thrusters On Bench
5 reps
Rest
Rest
2 minutes

Set 3: 2 rounds
Left Bulgarian Split Squat
Weights: Heavy
Effort: Very Hard
Left Bulgarian Split Squat
12 reps
Right Bulgarian Split Squat
Weights: Heavy
Effort: Very Hard
Right Bulgarian Split Squat
12 reps
Rest
Rest
2 minutes

Set 4: 2 rounds
Plyo Lunges
Effort: Maximum
Plyo Lunges
30 reps
Rest
Rest
1 minute

Set 5: 1 round
Effort: Vigorous
Left Slider Lunges
12 reps
Effort: Vigorous
Right Slider Lunges
12 reps
Rest
Rest
1 minute

Set 6: 1 round
Lateral Step with Band Ladder
Effort: Maximum
Lateral Step with Band Ladder
Reps until failure
Rest
Rest
1 minute


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