6 Building sets:
10 Alternating Back Rack Step Back Lunges
10 Back Squats
10 Alternating Back rack Step Back Lunges
-rest 2 minutes between sets-
-rest 5 additional minutes-
5 Rounds (at steady pace)
20/16 Calorie Assault Bike
5 Hanging Straight Leg Raises
10 Toes to Bar
Leg Day Warm-up
Hip Halo Activation
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Back Squat
5 sets: 4 Reps – 82.5% of 1RM
*Rest 2:00-2:30 b/t sets
Deadlift
5 sets: 4 Reps – 82.5% of 1RM
*Rest 2:00-2:30 b/t sets
DB Good Mornings
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Single Leg Calf Raise
3 sets: 15-20 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
1 min couch stretch (each side)
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body