Скачать или смотреть Day 1, Leg Day | Animal Homegrown with John Jewett

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Day 1: Legs

WARM UP:
5 minute cardio
*Perform one round of each exercise continuously without rest
Body weight squats: 20 reps
Body weight lunges: 20 steps total
Hip thrust: 20 reps
Side Step Lunges: 20 steps total

LIFTS:
*Pick one lift variation for each number
*As Many Reps As Possible (AMRAP) on each set
*The set ends when form breaks, or muscle failure occurs

EXERCISE
VOLUME TIER 1
VOLUME TIER 2
PISTOL SQUATS OR BULGARIAN SPLIT SQUAT
3 SETS
4 SETS
SISSY SQUATS OR SINGLE LEG EXTENSION BANDED
3 SETS
3 SETS
NORDIC CURL OR TOWEL SLIDE CURL OR LAYING BANDED LEG CURL
3 SETS
4 SETS
SINGLE LEG TABLE HIP EXTENSION OR BANDED SINGLE LEG RDL
3 SETS
3 SETS
TABLE ADDUCTION OR SINGLE LEG BANDED ADDUCTION
3 SETS
3 SETS
COUCH SIT UP OR BANDED CRUNCHES
4 SETS
5 SETS