UTD - LEGS

PROGRAM:  SUMMER SHRED 2.0 - APRIL
MUSCLE:  QUADS, HAMSTRINGS, CALVES
EXERCISES:  9
SCHEDULE:  COMPLETE EVERY THURSDAY

SUMMER SHRED CHALLENGE: 
**COMPLETE 30 SEC JUMP ROPE AFTER EACH SET**

EXERCISE 1
LEG EXTENSIONS SUPER SET WITH EXERCISE 2 (A SETS) , BACK TO EXERCISE 1 SUPER SET WITH EXERCISE 2 (B SETS) FOR A TOTAL OF FOUR SETS = 1 SET

• SETS x 3
• REPS x A.10, B.20
• REST x NONE

EXERCISE 2
SEATED LEG PRESS MACHINE SUPER SET WITH EXERCISE 1

• SETS x 3
• REPS x A.10, B.20 (A SET CLOSE FOOTED, B SETS WIDE FOOTED)
  
• REST x 120 SEC ONLY AFTER ALL SETS IN SEQUENCE ARE COMPLETED
  

EXERCISE 3
CABLE LUNGE/STEP (LOW PULLEY, V-BAR ATTACHMENT IN HANDS, STEP BACK INTO LUNGE POSITION AND BACK UP TO OTHER FOOT ALTERNATING LEGS) THEN SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 4
STIFF LEG BARBELL DEAD LIFTS WITH DROP SET

• SETS x 3
• REPS x 10/20
• REST x 90 SEC

EXERCISE 5
LEG PRESS (PLATE LOADED) 5 SETS IN ROW = 1 SET THEN SUPER SET WITH EXERCISE 6

• SETS x 3 (ADD A PLATE TO EACH SIDE EVERY SET)
• REPS x 5/5/5/5/5
  
• REST x 15 SEC BETWEEN SETS IN SEQUENCE

EXERCISE 6
BOX JUMPS

• SETS x 3
  
• REPS x 20
  
• REST x 120 SEC
  

EXERCISE 7
INNER THIGH MACHINE SUPER SET WITH EXERCISE 7 (5 SEC CONTRACTION EVERY REP)

• SETS x 3
• REPS x 10
  
• REST x NONE
  

EXERCISE 8
OUTER THIGH MACHINE (5 SEC CONTRACTION EVERY REP)

• SETS x 3
• REPS x 10
  
• REST x 30 SEC
  

EXERCISE 9
SEATED CALF RAISES ON LAYING HAMSTRING CURL MACHINE

• SETS x 10
  
• REPS x 10
  
• REST x 15 SEC REST

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 to inspire others!

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