Lower Workout
Loathsome leg set
Exercise 1
A1
Notes:DB reverse lunge
30 seconds rest between legs
- 8-10 Reps
Exercise 2
A2
Notes:Split squat body weight death
per leg
- 10, 8, 6, 4, 2 Reps
Quarrelsome Quad Set
Exercise 1
B1
Notes:Heel elevated DB squats
2 second pause at the bottom
- 8-10 Reps
Exercise 2
B2
DB squats
- 8-10 Reps
Exercise 3
B3
Notes:Heel elevated BOTTOM HALF body weight quads
2 second pause at the bottom
- AMRAP
Horrible Hams and Glutes
Exercise 1
C1
Banded RDLS
- 8-10 Reps
Exercise 2
C2
Notes:DB thrusters
2 second pause at the top
- 20 Reps
Exercise 3
C3
Frog thrusters
- AMRAP
Exercise 4
C4
Notes:Prone DB leg curls
2 second pause at the bottom
- 8-10 Reps
Exercise 5
C5
Plate/slider curls
- AMRAP
Exercise 1
D1
Doorway ham stretch
- 30 sec Reps
Exercise 2
D2
Feet sit quad stretch
- 30 sec Reps
Exercise 3
D3
Deep squat
- 30 sec Reps
***1-3 rounds for every super set, watch “reading workouts splits terminology” video for more info on choosing number of sets.***