Legs
Date:
Warm Up/Dynamic Stretch
5 minute warm up
Post Workout Agility/Cardio or Additional Workouts
Foam Roll Worksheet
Exercise
Close Stance DB Squats
Wide Stance DB Squats
Rest 45 sec
Sets/Reps
3x15
3x15
Single Leg RDL's w/ front knee raise
3x15
Rest 45 sec
Single Leg Glute Raise
Hamstring Forward Fall
Rest 45 sec
Squat to DB Overhead Press
Bent Over DB Rows
Notes:
3x15
3x15
3x15
3x15
Hamstring Forward Fall: hook your heels
under a sturdy object; on your knees, fall
forward as slowly as you can until your
hamstrings can't hold you anymore and then
drop; catch yourself in a pushup position;
explode back up to starting position using
chest/arms and hamstrings; keep body
and core straight; try not to bend at waist
or hips
Weight Used