Thursday

Lower

+ CARDIO (at the beginning or end of your workout) — 15-20 minutes on treadmill — incline walking (level 10 minimum) with a speed no lower than 2

3 sets x 10-12 reps

Sit on the leg press machine with your back and hips pressed firmly against the pad.
Place your feet shoulder-width apart on the platform, heels flat and toes slightly turned out.
Release the safety handles and lower the platform with control until your knees are bent at about 90 degrees, keeping your knees tracking in line with your toes.
Press through your heels to extend your legs, squeezing your glutes at the top without locking your knees.
Re-engage the safeties and maintain control and steady breathing throughout the movement.

3 sets x 10-12 reps

Set a single cable handle at a low position and hold the handle at your side.
Place one foot fully on the bench with your heel planted.
Brace your core and keep your chest tall as you press through the heel of the working leg to step up onto the bench.
Bring the trailing foot up with control, standing tall at the top.
Slowly step back down with control, keeping your knee tracking in line with your toes and maintaining balance throughout the movement.

3 reps x 10-12 reps

Set a straight bar attachment on a low cable.
Hold the bar with both hands and step back slightly so the cable provides resistance.
Stand with your feet close together, about hip-width or slightly narrower, and toes pointing forward.
Brace your core and keep your chest tall as you sit your hips down, bending your knees to lower into a squat.
Keep your heels grounded and knees tracking forward in line with your toes.
Press through your heels to stand back up, squeezing your glutes at the top without locking your knees.

3 sets x 10-12 reps

Sit on the leg extension machine with your back pressed firmly against the pad and hips all the way back in the seat.
Adjust the pad so it rests just above your ankles, and line your knees up with the machine’s pivot point.
Grip the handles and brace your core as you extend your legs to lift the weight, squeezing your quads at the top without locking your knees.
Slowly lower the weight back down with control, keeping tension in your quads and avoiding swinging or leaning back.

3 sets x 10-12 reps

Stand on an elevated platform or plates with your feet set wide and toes turned slightly outward.
Hold a weight between your legs.
Brace your core and keep your chest tall as you sit your hips down, pushing your knees out as you lower into the squat.
Lower until you feel a deep stretch through your hips and inner thighs while keeping your heels grounded.
Press through your heels to stand back up, squeezing your glutes at the top without locking your knees.

3 sets x 10-12 reps

Stand with the balls of your feet on weight plates and your heels hanging off the edge.
Keep your legs straight or slightly bent.
Press through the balls of your feet to raise your heels as high as possible, squeezing your calves at the top.
Pause briefly, then slowly lower your heels below the level of the plates to get a full stretch.
Move with control throughout the movement, avoiding bouncing or rushing the reps.