Lower

Your Free Lower workout

A1

Seated Leg Curls

  • Sets: 3
  • Reps: 5-8

B1

Pendulum or Hack Squat

  • Sets: 2
  • Reps: 6-8

C1

Lying Leg Curls

  • Sets: 3
  • Reps: 6-8

Superset

C2

Split squats (safety, Smith or DB)

Notes: *One drop set after set 2 - BW AMRAP

  • Sets: 2
  • Reps: 20

D1

Prowler*

Notes: *If you don’t have a prowler, sub with sprints on a spin bike

  • Sets: 2
  • Reps: 40-60 seconds