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Lower Workout

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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.***