Hypertrophy Day - Lower Body Focus - Deload

Warm Up

- General Warm up - 5 Minutes of light cardio machine work

Dynamic Movement Prep
2 sets
- Leg Swing 10/10 (Forward and Back)
- Leg Swing 10/10 (Lateral - Left and Right)
- Bodyweight Lunges 10/10

2 set
- Glute Bridge 12
- Air Squat 12
- Jump Squats 10

Hypertrophy Work

Superset 1
1: Dumbbell Goblet Walking Lunges 3x12
1: Dumbbell Split Squats 3x10

Superset 2
2: Seated Leg Curl 3x10
2: Seated Leg Extension 3x10

Superset 3
3: Alternating Box Step Ups 3x10
3: Weighted Calf Raises 3x12-15

Cool Down

2 sets
Foam Rolling
- Glutes 1:00
- Hamstrings 1:00
- Quads 1:00
- Upper Back 1:00

2 sets
- Seated Forward Fold :30 seconds
- Seated Hamstring Stretch :30 seconds per side
- Seated Quad Stretch :30 seconds per side
- Scorpion Stretch :30 seconds per side