This workout is my very favorite for leg day. It’s quick and will turn your legs and glutes to jelly if you use heavy enough weights. I do this usually on Wednesdays because I have an easy 4-5 miles on Thursdays, perfect for shaking out the DOMS.
Warmup
3 sets of:
- 5 bodyweight squats using PVC pipe for form
- 5 reverse lunges, each leg
- 5 bodyweight back extensions
- 5 PVC pass throughs
- 5 PVC figure 8s, each direction
- 5 PVC oblique twists, each direction
Main Workout
Each exercise is 3 sets. 10 reps for each exercise for high rep, low weight days; 5 reps with heavier weight. All exercises can use dumbbells or the barbell. Abs are done during the rest period; all abs work is 10 reps.
- Bulgarian split squats
- Reverse lunges – do at a deficit (stand on a raised surface and your back leg goes to the floor) to add difficulty and range
- Lateral band (monster) walks – 10 steps each direction
- Romanian deadlifts
- Calf raises – optional if doing light weights or you get enough hill or distance running like I do
- Leg press machine or barbell back squats if you don’t have back issues like I do
- Horizontal woodchoppers using resistance machine
- Vertical woodchoppers using resistance machine
Cooldown
- Figure 4 stretch
- Pigeon pose
- Sun salutations
- Seated spinal twists
- Seated toe touches