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The Ultimate TRAINING DAY

SEASON 7 COMING 8.1.20

READ MORE...

UTD No.14 - LEGS

11/1/2019

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MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  8

EXERCISE 1
FREE MOTION SQUATS (3 SEC NEGATIVES, PAUSED REP AT BOTTOM) SUPER SET WITH EXERCISE 2
  • SETS x 3
  • REPS x 10, 8, 6
  • REST x NONE

EXERCISE 2
SINGLE LEG SQUATS
  • SETS x 3
  • REPS x 20 EACH LEG
  • REST x 90 SEC

EXERCISE 3
LEG EXTENSIONS (3 SEC NEGATIVES, PAUSED REP AT BOTTOM AND TOP. )
  • SETS x 3
  • REPS x A.10, 8, 6  B.30 (B SETS ARE ALTERNATING LEG EXTENSIONS  THEN SUPER SET WITH EXERCISE 4)
  • REST x 60 SEC

EXERCISE 4
LAYING HAMSTRING CURLS WITH DROP SET
  • SETS x 3
  • REPS x 12/24, 10/20, 8/16
  • REST x 90 SEC

EXERCISE 5
LEG PRESS (WIDE) WITH CLOSE FOOTED DROP SET (HAVE SOMEONE PUSH DOWN ON NEGATIVES DURING DROP SET)
  • SETS x 4
  • REPS x 12/20, 10/20, 8/20, 6/20
  • REST x120 SEC
EXERCISE 6
SINGLE DB WALKING LUNGES WITH SQUAT  (2 LUNGES + 1 SQUAT = 1 REP) DROP SET TO BODY WEIGHT LUNGES
  • SETS x 3
  • REPS x 12/24
  • REST x NONE

EXERCISE 7
SEATED CALF RAISES (PLATE LOADED) DROP SET TO BODY WEIGHT CALF RAISES ON STAIR
  • SETS x 3
  • REPS x 20/30, 15/30, 10/30
  • REST x 120 SEC

EXERCISE 8
LEG PRESS MACHINE (NON PLATE LOADED)
  • SETS x 6
  • REPS x 6
  • REST x 15 SEC

HOWS THE WORKOUTS GOING!? Try this workout and make a post on how it went.  Tag me @brockcunico in your post description and use tags below and I will feature you on my social media outlets!

INSTAGRAM HASHTAGS:  #NATTYNATION #UltimateTrainingDay

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    HOW IT WORKS

    Season 6 of The Ultimate Training Day Challenge has begun! 

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  • Home
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  • NATTY NATION ATHLETIC CLUB
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  • About
    • Biography
    • Interviews >
      • Real Talk LIVE Interview
      • Shutupandtrain.com Interview
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    • News-Feed >
      • Newspaper Article # 1
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  • Photo Gallery
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      • 2013 Olympia Sports Expo
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    • Photo-Shoots >
      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
  • Media/Video
    • Videos Page 1
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    • Videos Page 3
  • Contact Us
    • Contact Us
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