Another week… another leg session! today focused on single leg workouts and therefore dominated the quads!


Split squats with wide stance sumo hold/pulse – 5 sets – 15,12,10,8,8 splits (slow) with 45sec sumo squat hold and 20pulses.

Bulgarian lunges with feet together squats – 4 sets – 10 lunges each leg with 10 squats (weighted) squeeze but at the top.

Single leg leg press – 4 sets – 10 reps each leg with 10 double leg reps, hold low for 10 seconds then 10 more full double leg reps.

Walking lunges – 3 sets – 1 1/2 rep walking lunges about 20 in total weighted.

unweighted reverse lunges with unweighted squats – 3 sets – 10 each side reverse lunges with 10 feet together, 10 middle, 10 wide (pulses), 10 wide fulls.


About nfrain

A passion for a healthy life, body and mind. A discussion of my experiences and thoughts with some tips and tricks along the way.
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