wed · apr 15
legs power session
architect · wed's build
legs power session
14 exercises · 60 min
A heavy compound and accessory workout focusing on quads, hamstrings, and glutes.
warm-up
01
goblet squat
2 × 30 time · rest none
wu
02
walking lunge
2 × 30 time · rest none
wu
03
glute bridge
2 × 30 time · rest none
wu
04
inchworm
2 × 30 time · rest none
wu
main
01
barbell back squat
4 × 6 · 85% · rest 120s
02
barbell romanian deadlift (rdl)
4 × 6 · 85% · rest 120s
03
barbell hip thrust
4 × 8 · 80% · rest 120s
04
leg extension
3 × 12 · moderate · rest none
a
05
nordic hamstring curl
3 × 12 · moderate · rest none
a
06
dumbbell bulgarian split squat
3 × 12 · moderate · rest none
b
07
dumbbell walking lunge
3 × 12 · moderate · rest none
b
cooldown
01
couch stretch
1 × 45 time · rest none
cd
02
figure four stretch
1 × 45 time · rest none
cd
03
banded hamstring stretch
1 × 45 time · rest none
cd