Monday #repitdaily - 200309 - Leg Day

Posted by Tony Ledesma on

Monday #repitdaily - 200309 - Leg Day

Note: (50/35) or (#/#) stands for suggested Male weight/Womens weight


Warm Up-Squat Therapy

Back Warm-Up

-Prone Cobra Press-Ups: 20 Reps +30 Second Hold
https://www.youtube.com/watch?v=2Z7uGBbsvf8

-Supine Laying Leg Cross-Overs: 10 Alternating Reps
https://www.youtube.com/watch?v=TtTkNuscb5U

-3-Position Lunge
https://www.youtube.com/watch?v=f-z_8Jd0SUI

Pre-Hab: 3 Rounds of…

-Banded Walk (around knee) 50 feet forward, 50 feet backwards
https://www.youtube.com/watch?v=TM9mDFY9a60

-20 Banded Pull-Throughs (between legs like a KB Swing)
https://www.youtube.com/watch?v=Lu3s1ZeHCaI

Squat Therapy: 3 x 7 Tempo Reps, 5 Seconds Up and Down

Focus on…
-Knees Out
-Chest Up
-Weight Balanced in Foot


Front Squat

Set 1: 15 Tempo Reps (3s Down, 3s Up)

Set 2: 12 Tempo Reps (3s Down, 3s Up)

Set 3: Tempo Reps (3s Down, 3 Up) into 3 Fast Reps, 3 Times through (18 Total Reps this set)

Set 4: 2 Tempo Reps (3s Down, 3s Up) into 2 Fast Reps, 3 times thru (12 total reps this set)

Set 5: 12 Reps As Heavy as Possible

Notes: Rest 2 Minutes Between sets. Record weight for heavy 12 reps.


Barbell Weighted Glute Bridge + Dumbbell Setup-Ups

Set 1: 15 Barbell Glute Bridges
—15 Reps of Dumbbell Step-Ups each leg on a 24”/20” Box

Set 2: 12 Barbell Glute Bridges
—12 Reps of Dumbbell Step-Ups each leg on a 24”/20” Box

Set 3: 10 Barbell Glute Bridges
—10 Reps of Dumbbell Step-Ups each leg on a 24”/20” Box

Set 4: 10 Barbell Glute Bridges
—10 Reps of Dumbbell Step-Ups each leg on a 24”/20” Box

Barbel Glute Bridges:
https://www.youtube.com/watch?v=G1GQaUyWNpA

Dumbbell Step-Ups:
https://www.youtube.com/watch?v=7AtIjR-QqVA

Notes: Rest 2 Minutes between sets. Increase weight each set for bridges and step-ups. Use an axel bar or wrap a towel around barbell to cushion hips. Do all step-up reps on one leg, then switch. Record Glutei Bridge weight and note DB weight for step-ups.


Banded Russian KB Swings

4 Sets of…

20 Reps of Banded Russian KB Swings (20-50lb KBs)
https://www.youtube.com/watch?v=PN9dppWJcGQ

Notes: Rest 90 seconds between sets. Loop band through KB handle and step on band loop or handle ends.

Optional Metcon

Complete For Time: (8min time cap)

30-20-10

Single Arm DB Squat Cleans (50/35) *Choose weight start light

Pull-Ups

Single Arm DB Squat Clean

https://www.youtube.com/watch?v=gq7InlbrZwA

Note: One head of the DB will touch the ground on each rep. There is no set way to break these up, just as long as you complete an event amount on each side. For scaling pull-ups, start with cutting the number down then move to assisted pull-up machine or barbell rows at 45 degree angle.