Page 1

Mon 15th Nov - 20th Dec

Phase 1

LEGS DAY

1. Foam Roller release Quads / ITB / Calves / Adductor 2. Flamingo's / Standing start fish / Single leg Squats Bum to bench / Back lunge with arm raise (Right leg right arm) 3. Complete 2 strength tests on the orange forms and record your score

Exercise

Sets

Front Squats Bulgarian Squats Lunges or step ups Standing Calf Raises Record weights here

Squats set set set set

Reps

Rest

Tempo

Superset

4

1

2U 3D

Box jumps after last set

SEE 3 (light - med) BELOW 3 each leg

1 1

2U 3D 2U 2D

Stradle jumps after last set Split lunges after last set

Session 1 12 12 12 12

Session 2 12 10 10 10

Session 3 session 4 12 10 10 8 10 10 8 6

session 5 10 8 8 6

10 10 10

10 10 10

10 10 10

10 10 10

10 10 10

12 12 12

12 10 10

12 10 10

10 10 8

10 8 8

12 12 12

12 12 12

12 12 12

12 12 12

12 12 12

1 2 3 4

Bulgarian Squats set 1 set 2 set 3

Step ups or lunges set 1 set 2 set 3

Standing Calf Raises set 1 set 2 set 3

Use stretch charts and work on tight areas

Hypertrophy legs phase 1  

Hypertrophy legs workout

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