Lower Body Layout (day 4)

High intensity & heavy weight each set.

Warm up

3 rounds

10 leg curls

10 db stiff leg deadlifts (very light)

3 rounds

10 Superman’s

10 single leg glute bridge (each side)

3 rounds

:25 leg extensions (froggers variation)

:25 bodyweight squats

3 rounds

:25 lateral band walk

:25 calf raises

Workout

5 rounds

:20 barbell squats (shorter time, heavier weight)

:45 rest

5 rounds

:20 deficit sumo squats

:45 rest

5 rounds

:20 barbell glute bridge on bench

:45 rest

5 rounds

:20 jump squats

:45 rest

5 rounds

:20 heavy sled push

:45 rest

Self defense overview