fri · apr 17
lower body strength workout
architect · fri's build
lower body strength workout
14 exercises · 60 min
A focused session on building lower body strength with heavy compound lifts and accessory work.
warm-up
01
bird dog
2 × 30 time · rest none
wu
02
goblet squat
2 × 30 time · rest none
wu
03
walking lunge
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 sumo deadlift
3 × 6 · 90% · rest 120s
03
barbell hip thrust
3 × 8 · 80% · rest 120s
04
leg extension
3 × 12 · moderate · rest none
a
05
standing leg curl
3 × 12 · moderate · rest none
a
06
dumbbell walking lunge
2 × 15 · light · rest none
f
07
cable kickback
2 × 15 · light · rest none
f
cooldown
01
couch stretch
1 × 60 time · rest none
cd
02
figure four stretch
1 × 60 time · rest none
cd
03
banded hamstring stretch
1 × 60 time · rest none
cd