Like earlier in the week, use last week's notes to increase the weight on all exercises if possible. Remember, you are much stronger than you think! Get to it you warrior!
Cardio – Stationary Bike
5 min
Easy drifting with your warm-up bike ride!
Dumbbell Squats
3 sets
12 reps
60 sec rest
Progressive overloading! Get some bigger dumbbells!
Dumbbell Deadlifts
3 sets
12 reps
60 sec rest
Get that form down, and up the weight!
Sumo Dumbbell Squats
3 sets
10 reps
60 sec rest
Burn out 10 reps of these, drive upward using your glutes.
Standing Dumbbell Calf Raises
3 sets
16 reps
60 sec rest
Aim to fail at 16 reps.
Leg Press
2 sets
20 reps
60 sec rest
Use a light weight here and focus on the movement. Extend the platform outward using a tip-toe style.
Jump Squats
1 sets
25 reps
5 more than last week; building all new kinds of power.
Cardio – Recumbent Bike
20 min
Loosen out those worked legs with this treat of a ride!
Pure Power - Wk3W4: Power A
51 min
·
8 exercises
Like earlier in the week, use last week's notes to increase the weight on all exercises if possible. Remember, you are much stronger than you think! Get to it you warrior!
Auto-advanceStart exercises automatically after a 5-second delay
Stand up straight with a tight core and flat back.
Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
Complete this wide stance squat by having your thighs come parallel with the ground.
Pause and slowly return to the starting position without locking your knees.
Place an exercise step or something similar on the floor in front of you. It should be two or three inches high.
Holding a dumbbell in each hand, place your toes and the balls of your feet on the step. Make sure the arches of your feet are not on the step and your heels are on the floor.
Raise your heels as high as possible by pushing through the balls of your feet and toes while extending your ankles. Hold for a count of one.
Return to the starting position by bending your ankles until you feel a stretch in your calves.
Repeat.
Leg Press
2 sets
20 reps
60 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Use a light weight here and focus on the movement. Extend the platform outward using a tip-toe style.
Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
Lower the safety bars holding the weighted platform and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
Repeat.
After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.
Always check to make sure that when you re-rack the weight the platform is securely locked.
Jump Squats
1 sets
25 reps
Set 1 of 1
Rest before next set
Get ready
321GO
5 more than last week; building all new kinds of power.