Phase 3 – Day 4: Legs

Highlighted Workouts – Superset

A Section

Deadlift (A1)

4 sets (10, 10, 10, 10 reps)

Rest: 60 sec

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B Section (Superset)

Sissy Squats (B1)

3 sets (10 reps)

Rest: 0 sec

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Jefferson Squats (B2)

3 sets (10 reps)

Rest: 0 sec

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Tibialis Anterior Raises (B3)

3 sets (20, 20, 20 reps)

Rest: 0 sec

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Cardio Acceleration (B4)

3 sets (1 min Jumping Jacks)

Rest: 60 sec

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C Section (Superset)

Hack Squat (C1)

3 sets (15, 12, 10 reps)

Rest: 0 sec

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Seated Leg Extension (C2)

3 sets (10 reps)

Rest: 0 sec

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Standing Calf Raise (C3)

3 sets (30 reps: 10 toes inward, 10 forward, 10 outward)

Rest: 0 sec

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Cardio Acceleration (C4)

3 sets (1 min High Knees)

Rest: 60 sec

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D Section (Superset)

Norwegian Hamstring Curl (D1)

3 sets (15, 12, 10 reps)

Rest: 0 sec

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Hip Thrusts (D2)

3 sets (10 reps)

Rest: 0 sec

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Cardio Acceleration (D3)

3 sets (1 min Burpees)

Rest: 60 sec

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20 Minutes Post Workout HIIT

Cardio/Conditioning Circuit

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