NOTORIOUS No Repeat Squat Workout - LEG DAY | EPIC III Day 27

SQUATS! And more squats! No repeat so approx 40 variations! Every set is varied from foot position, whether it is targeting more of the quads or hamstrings, tempo, range of motion, bodyweight or dumbbells as resistance, isometrics, banded…. 40 minutes packed with variety to load the quads, hamstrings, glutes and calves too!

The timer will be on for 40 seconds each exercise with 20 seconds rest inbetween!

For this workout you will need a pair of dumbbells and a yoga block/thick book/stepper for elevation during the squats!

The dumbbells I am using are 2 x 12.5kg each, though I also use 1 x 25kg particularly at the beginning of the workout!

GOBLET SQUAT
SUMO SQUAT
B/W NARROW TO WIDE (one side)
SWITCH SIDE!
SUMO 1 1/2 REPS
SUMO 1/2 REPS
B/W 1/2 REP PLIÉ SQUATS
PLIÉ SQUATS
SUMO HOLD!
SUMO TO RDL
HEEL ELEVATED SQUATS x2 DUMBBELLS
1/2 REP ELEVATED SQUATS x1 DUMBBELL
BODYWEIGHT 1/2 REPS!
BODYWEIGHT HOLD!
CLOSE SQUAT
BANDED SQUAT
1/2 REPS!
STAGGERED SQUAT TO RDL
SWITCH SIDE!
SQUAT TO LUNGE
SWITCH SIDE!
BODYWEIGHT SQUAT TO LUNGE
SWITCH SIDE!
1/2 REP STAGGERED SQUAT
SWITCH SIDE!
COSSACK SQUAT
SWITCH SIDE!
ELEVATED STAGGERED SQUAT
SWITCH SIDE!
SQUAT WALK
BODYWEIGHT ONLY!
UNEVEN SQUAT TO CURTSEY LUNGE
SWITCH SIDE!
DEEP SQUAT ON TOES
SQUAT ROCKS
CALF RAISE SQUAT HOLD!
HIGH SQUAT TO RDL

Finisher:
40/2/40
SUITCASE SQUAT
1/2 REPS!
BODYWEIGHT ONLY 1/2 REPS!

Every part of my lower body felt this session! I loved the 40 second work period and rest after this… ready for what’s to come!

You will notice I don’t rush through any of these sets. I control my breathing as best I can, aim for the greatest depth possible and think about my knee alignment and chest open throughout.

A super leg day!! You will love this squat session!

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