Wed 10-23-13: B5F 8

Workout 8: Knee Focused Lower Body

Box Squat (14″)
10 reps: BW,45,95,135,155,175
5 reps: 195,205,215,215

Rear Foot Elevated Split Squat (17″)
10 reps: 95,95,95

3 supersets of:
Front Loaded Lunge 35lb plate, 12 reps (alt lunge 2nd set)
Leg Raise Hip Thrust 15 reps

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Fri 10-4-13: B5F 8

Workout 8: Knee Focused Lower Body

Box Squat (14″)
10 reps: BW,45,95,135, 4 sets @ 165

Rear Foot Elevated Split Squat (16″)
10 reps: 45,75,75,75

4 supersets of:
Front Loaded Lunge 25lb plate
12,16,12,16 reps (walking lunge 2nd & 4th set)
Leg Raise Hip Thrust 25,15,25,15 reps
Iso Crunch Leg Raise 2nd & 4th sets)

Squat Jumps
5 sets of 8 on the minute
(Switch Split Jumps 2nd & 4th sets)

Wed 9-25-13: B5F 8

2nd workout of phase 3, lower body with a quad/knee joint focus…

Bare 5 Fit Protocol

PHASE 3

Workout 8: Knee Focused Lower Body</strong

Box Squat (14″)
10 reps: 85,105,125,135, 3 sets @ 155

Rear Foot Elevated Split Squat (14″)
10 reps: BW, 65,65,65

4 supersets of:
Front Loaded Lunge (10 each side) 10lb,20,20,20 (16 steps each walking lunge last set)
Leg Raise Hip Thrust (20 reps)

Squat Jumps
5 sets of 7 on the minute