30minutes

★LEG MASS & STRENGTH BUILDING ROUTINE - (20-30MIN) Ӝ̵̨̄

Complete each CORE session with best form (Swiss ball work)

  • Sets: 2 each ball routine

  • Reps: 10

  • Rest: 90 sec.

  • Rate of perceived effort 5-6

Smith Machine Chair Squat

  • Sets: 2

  • Reps: 6-10

  • Rest: 1-2 minutes

  • Low weight, RPE 5 MAXIMUM with best form.

Seated Leg Extension Machine

  • Sets: 2

  • Reps: 8-10

  • Rest: 90sec-2min.

  • Low weight, RPE 5 MAXIMUM.

Dumbell Lunges

  • Sets: 2

  • Reps: 6-8

  • Rest: 90sec-2min

  • Low weight, RPE 5 MAXIMUM.

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