Strong Legs by Michael Volkmar

Author:Michael Volkmar
Language: eng
Format: epub
Publisher: Hatherleigh Press
Published: 2019-10-28T16:00:00+00:00

LOWER BODY SQUAT WEEK 1

Workout #1: Lower Body/Max Effort Squat Day

WORKOUT NOTES

Circuit the Mobility and Core Stability Warm-Up and limit to 10 minutes.

Work up to about 80% of max and push for 6–8 reps or more.

AMRAP for final “+” (the “BIG set”)

Mobility and Core Stability Warm-Up

Walking Lunge with Rotation - 3 sets of 12 reps each leg

Physioball Front Plank Circles - 3 sets of 30–45 seconds

Medicine Ball Thoracic Extension - 3 sets of 6 deep breaths

Alternate Leg Raise - 3 sets of 10 reps each leg

Max Effort Squat Strength

Barbell Front Box Squat

Set 1: 5 reps at 50% max weight

Set 2: 5 reps at 60% max weight

Set 3: 5 reps at 70% max weight

Set 4: 5 reps at 75% max weight

Set 5: 5+ reps at 80% max weight

Lunge

Dumbbell Reverse Lunge - 3 sets of 10 reps each leg

Glute Bridge

Single Leg Hip Thrust - 3 sets of 10 reps each leg

Leg Extension

Backward Sled Pull - 4 sets of 20 yards

LOWER BODY SQUAT WEEK 1

Workout #2: Lower Body/Dynamic Effort Squat Day

WORKOUT NOTES

Circuit the Mobility and Core Stability Warm-Up and limit to 10 minutes.

AMRAP for final “+” (the “BIG set”).

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