Strength and Endurance Workout - LEGS

Strength and Endurance Workout 

#1-LEGS

Warm Up

• 5 Sets x 15 Reps - Stiff Leg Deadlifts using DB
• 2 Sets x 50 - Leg Extension Machine (do not lock out at top of the movement)

Working Sets

• 6 Sets x 5 - Box Squats, heavier load, 70-80% of your 1RM (one rep max weight)
• 4 Sets x 10 - Squats (reduce weight 50% from previous exercise)
• 3 Sets x Failure - Pause Squats, hold at bottom movement for 5 seconds (keep the weight the same as previous exercise or reduce 25%)

Cool Down

• 3 Sets x Failure - Leg Curls, 3 seconds on eccentric movement
• Stretching, don't forget to stretch those legs out before you head home!

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