Exercise 1 – Leg Press (5 sets)
2 sets of 30 reps each set – I started with a lower weight (20kgs)
1 set 15 fast reps followed by 2 sets 10 SLOW reps (medium weight for this, I used 70kgs)
Exercise 2 combo- Smith Machine and Dumb bell pulse squat (3 sets)
Smith Machine squat -standard squat stance 10 SLOW reps of down for 4 and up for 4 (medium weight 20kgs)
Smith Machine squat -standard squat stance 10 FAST reps
Dumb bell pulse squat 20 reps (I used 20kg)
No rest in-between all 3 exercises, short rest between sets only!
Exercise 3 combo- Good mornings and Jump Squats (3 sets)
Good Mornings – using a barbell (I used 20kgs) I recommend standing in front of a mirror to correct posture
Jump Squats- 15-20 reps (weighted 10kgs added for me because jump squats didn’t offer as much fatigue on their own.
Repeat 3 times, no rest in-between exercises.
Personal Trainer- Jade Mellen
PLEASE NOTE- I am not a personal trainer, this is a guide of what I have done in my own PT sessions and I am posting for people looking for workout combo ideas as motivation/inspiration.
Variations on exercises are encouraged, these workouts are targeted solely for myself, my personal level of fitness and ability. Please use as a guideline /recommendation only.