Jello legs

The focus of today’s workout is drop sets. In the first set choose a weight that you can complete 12-15 reps, as soon as you finish lower the weight and shoot for 8-12 more reps, then immediately drop the weight once more and finish with as many reps as possible.

Warm-up:

5-10 minutes on cardio equipment

Foam roll:

quads, hip flexors, hamstring, glutes, and calves.

Activation exercises: 2 sets of 25 reps

Floor/ Stability ball glute raises

Reverse hyperextension

Workout: 

Squats

rest 90 sec

Dead lift

rest 90 sec

Leg extension

rest 60

Leg curl

rest 60

Calf raises

rest 90 then repeat 3 times

(Optional) core work 

Plank

Side plank

Seated balance

Opposite toe touches

Reverse crunch

Swimmers

*2-3 sets/15-20 reps with no rest between exercises until end of circuit* 

About stachtraining

http://www.stachtraining.com is designed and updated by NASM certified personal trainer Chuck Stach. The goal of the website is to provide daily health & fitness info, links, workouts, tips and more. Follow us to become a Fitness Junky and receive free updates to your e-mail.
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