Accidental De-Load: AWOD

Leg day today. I arrived a little too late at the gym…the one and only squat rack was taken by the Natural Born Killers…It was what was written on their shirts. Any how, so this was how I ended up the workout below.

  • Foam Rolling and Trigger point torture
  • Hip opener sequence
  • 4 x 8 Paused linear leg press (5 sec pause at the bottom)
  • 4 x 15 Cable skater kickback superset 15 x Sumo squats
  • 4 x 5 Single leg extension (each leg) and finished off with regular leg extensions to failure

Finished of with ab and glute circuit (2 rounds)

  • 12 x Kettle bell swings (American)
  • 12 x Romanian Deadlift
  • 12 x Alternating leg V-ups
  • 12 x Leg lowers
  • 12 x Thread plank

Min xx

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