Today's leg day is gonna kick yo ass. Do it.
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Leg Day
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- [ ] 5 min plyo
- [ ] 3x7 barbell deadlifts
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- [ ] 5 min plyo
- [ ] 3x8 barbell sumo squats
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- [ ] 5 min plyo
- [ ] 3x30 Bulgarian lunges
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- [ ] 3x30 weighted kickbacks
- [ ] 3x30 curtsy lunges
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- [ ] 3x15 hip thrusts
- [ ] 3x15 resistance band plie pulse squats
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Plyo List
(30 seconds ea or as listed)
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- [ ] 30 star jumps (jump with legs going out laterally and arms reaching to the ceiling)
- [ ] 30 side-to-side hop
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10 second break
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- [ ] 15 split jump (elevated platform in the center, jump outwards to the sides and back up)
- [ ] 15 plank jacks (in plank position jump feet out laterally)
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10 second break
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- [ ] 10 jump lunges
- [ ] 10 burpees
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10 second break
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- [ ] 30 side-to-side single leg hop (change sides after 15 sec.)
- [ ] 10 squat jump
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Leg Day
⠀⠀⠀⠀⠀⠀⠀
- [ ] 5 min plyo
- [ ] 3x7 barbell deadlifts
⠀⠀⠀⠀⠀⠀⠀
- [ ] 5 min plyo
- [ ] 3x8 barbell sumo squats
⠀⠀⠀⠀⠀⠀⠀
- [ ] 5 min plyo
- [ ] 3x30 Bulgarian lunges
⠀⠀⠀⠀⠀⠀⠀
- [ ] 3x30 weighted kickbacks
- [ ] 3x30 curtsy lunges
⠀⠀⠀⠀⠀⠀⠀
- [ ] 3x15 hip thrusts
- [ ] 3x15 resistance band plie pulse squats
⠀⠀⠀⠀⠀⠀⠀
Plyo List
(30 seconds ea or as listed)
⠀⠀⠀⠀⠀⠀⠀
- [ ] 30 star jumps (jump with legs going out laterally and arms reaching to the ceiling)
- [ ] 30 side-to-side hop
⠀⠀⠀⠀⠀⠀⠀
10 second break
⠀⠀⠀⠀⠀⠀⠀
- [ ] 15 split jump (elevated platform in the center, jump outwards to the sides and back up)
- [ ] 15 plank jacks (in plank position jump feet out laterally)
⠀⠀⠀⠀⠀⠀⠀
10 second break
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- [ ] 10 jump lunges
- [ ] 10 burpees
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10 second break
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- [ ] 30 side-to-side single leg hop (change sides after 15 sec.)
- [ ] 10 squat jump