Legs
Regular workout
Created by Danny Kennedy on 8 Jan 2024, last updated on 8 Jan 2024.
est. 1 hour
Equipment
Body weight
Machine
Sled
KB Hip Flexor Mobility
90 sec, each side
Place as much of your weight as possible into the KB handle, right under the hip bone
Place as much of your weight as possible into the KB handle, right under the hip bone
Hip Flexor Stretch
45 sec, each side
Chest open, lean back as far as you can in a range that’s comfortable. Relax and breathe into this one
Chest open, lean back as far as you can in a range that’s comfortable. Relax and breathe into this one
Strider Stretch
30 sec, each side
Lift front heel and back knee
Lift front heel and back knee
Single Leg Arabesque
2 sets x 10 each leg
Hips and chest stay square to the floor, lift hips to the roof
Hips and chest stay square to the floor, lift hips to the roof
Rest 90 sec between sets
Superset of 3 sets
Seated Calf Raise
15-20
Tibialis Raises
15-20
Rest for 45 sec
Repeat new set
Backwards Sled Pull
1 set x 5 min
Substitute with walking backwards on the treadmill while leaving the treadmill off
Substitute with walking backwards on the treadmill while leaving the treadmill off
Rest 90 sec between sets
Hack Squat
4 sets x 12,10,8,6 - increase weight each set
Rest 2 min between sets
Romanian Deadlift
3 sets x 10 - holding 2 DB's
Weight close to the middle of the body Chin down Hips to the roof Transfer most of the weight over the front of the foot on the way down Drive through heels on the way up
Weight close to the middle of the body Chin down Hips to the roof Transfer most of the weight over the front of the foot on the way down Drive through heels on the way up
Rest 90 sec between sets
ATG split squat
3 sets x 8 each leg
Rest 90 sec between sets
Lying Hamstring Curls
3 sets x 10 - pause for 2 seconds at the top of each
rep
Rest 60 sec between sets
Hanging Knee Raise
3 sets x 10
Rest 45 sec between sets