Warmup- Stair climber 5min
Exercise 1 – Weighted Squats (3-4 sets)
Barbell weighted squat- standard squat stance 3sets (medium- heavy weight) little rest in-between
First video I was having issues getting my gluten to activate so I took my shoes off and used a bench sit down on to correct my technique.
Exercise 2 – Hamstring Curls average to slow speed (3 sets)
Exercise 3 combo- Seated single leg press and seated leg press
Single leg press (I did 55kgs) 3 sets, 10 reps
Seated leg press (I did 91,127,155kgs) 3 sets. 6-10 reps. Weight increase
Exercise 3 combo –
50 goblet pulse squats
50 body weight pulse squats
20 full body weight squats
10 Jump Squats
REFER TO VIDEO
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.