High Frequency Legs Program – Rebecca Rowley 01/18

Workout A-Legs

Video	Sets	Reps	Comment
Barbell Squat	4	8-10	A Barbell Back Squat Tempo 40X0 Rest 90 seconds
Travelling Lunge	3	8-10	B1 Walking Lunge Tempo 1111 Rest 90 seconds
Lying Leg Curl (Hamstrings)	3	8	B2 Lying Leg Curl Tempo 40X0 Rest 90 seconds
Glute Ham Pullthroughs	3	8-10	C1 Cable Sumon Pull-Through Tempo 3111 Rest 90 seconds
One Leg Calf Raise	3	8-10	C2 Standing One-Leg Calf Raise Tempo 21X0 Rest 90 seconds
Leg Press	1	Two Minutes	D Two Minute Leg press Tempo 20X0

Video	Sets	Reps	Comment
Chin Ups	4	8-10	A Chin-up Close-Grip Tempo 30X0 Rest 90 seconds
Incline Press	3	8-10	B1 Incline Barbell Bench Press Tempo 40X0 Rest 90 seconds
1 Arm Dumbbell Row	3	8-10	B2 Single Arm Dumbbell Row Tempo 30X1 Rest 90 seconds
Seated Dumbbell Shoulder Press	3	8-10	C1 Seated Overhead Dumbbell Press Tempo 40X0 Rest 90 seconds
Palov Press Variations	2	10	D Pallof Press (Horizontal) Tempo 2020 Rest 60 seconds

Video	Sets	Reps	Comment
Sumo Deadlift (plus a small tutorial)	4	8-10	A Sumo Deadlift Tempo 31X0 Rest 120 seconds
DB Rear Foot Elevated Split Squats	3	8-10	B1 Dumbbell Bulgarian Split Squat Tempo 3020 Rest 90 seconds
Barbell Elevated Hip Thruster	3	8-10	B2 Barbell Hip Thruster Tempo 2020 Rest 90 seconds
Alternating Step Downs	3	8-10	C1 Dumbell Alternating Step-Downs Tempo 2111 Rest 90 seconds
Reverse Curl	3	8-10	C2 Glute-Ham Raise Tempo 40X0 Rest 90 seconds
Barbell Squat	1	20	D Barbell Back Squat Tempo 20X0