Leg day
KEY MOVEMENT:
Squat
Overview
Training your legs is tough but extremely beneficial. Your core will also be worked, and squats provide a solid base of strength for many natural movements in life. The Strongly plan has you training shoulders on the same day as legs. This is to reduce your days in the gym, but also as a lot of the setup is the same.
WARM-UP
EXERCISE
MOVEMENT ONE:
Warm-up
SETS:
2
REPS:
20
WEIGHT:
Light
DIRECTION:
Warm up with two sets of squats using light weight or no weight.
MOVEMENT TWO:
Squats
SETS:
5
REPS:
5
WEIGHT:
Maximum
DIRECTION:
As heavy as you can do, take your time
MOVEMENT THREE:
Quad extension machine
SETS:
3
REPS:
15, 12, 10
WEIGHT:
Medium
DIRECTION:
Get heavier each time, focus on good form and squeeze your quads throughout
MOVEMENT FOUR:
Leg press
SETS:
3
REPS:
15, 12, 10
WEIGHT:
Medium
DIRECTION:
Get heavier each time, focus on good form and squeeze your quads throughout
MOVEMENT FIVE:
Leg curl machine
SETS:
3
REPS:
15, 12, 10
WEIGHT:
Medium
DIRECTION:
Get heavier each time, focus on good form and squeeze your hamstrings throughout
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