booty, booty, booty, quads and hammies

Since my move to Phoenix (3 years ago) I have not written or followed a lifting program. I did what I wanted at the gym when I felt like it, which was great and I definitely needed the non structure of that. However, it’s time to saddle up on the horse again or really get underneath the bar in the squat rack.

I always love a good before and after, although, even though I wasn’t following an exact program I still hit the gym, the yoga studio and ate healthy these past 3 years. So, my pictures won’t be a drastic difference. Although, my measurements might show a little more to be true (all measurements will be posted at then end of my 5 week program along with those pictures so we can do a side by side).

Here it is. I am so excited to share week 1 of my squat program with you.

Warm up – 10 minutes incline treadmill walking

Back Squat – 45 lbs for 10, 55 lbs for 8, 65 lbs for 6, 75 lbs for 3, 95 lbs 2 sets of 5, 65 lbs 3 sets of 15 as fast as you can

leg press – 90lbs 3×20

straight leg deadlift – 65lbs 3×20

50 walking lunges

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leg extension 3x to failure

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leg curl 3x to failure

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calf raises to failure.

Happy soreness.

Go to the contact me section on my page for more information, questions, or if you want me to help you set up a program for yourself.

 

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