Camille Leblanc-Bazinetのインスタグラム(camillelbaz) - 10月23日 04時31分

Post leg day feel!
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Try this one from @feroce_fitness_

✅ 3 sets
16 heavy backward Lunges
directly into
30sec max jumping lunges

rest 2 minutes between sets

✅ Back Squat/ weighted squat

Set 1: 15 Full Reps, Light

Set 2: 12 Full Reps with a 3 second negative (Down) and 3 second concentric (Up)

Set 3: 3 Half Reps from the bottom of the squat into 3 Full Reps, 3 times thru (18 total reps)

Set 4: 3 Half Reps from the bottom of the squat into 3 Full Reps, 3 times thru (18 total reps)

Set 5: 12 Full Reps Heavy,
drop ~30% of the weight
into
15 Half Reps,
drop ~40% of the weight
into
20 Half Reps.

**EXAMPLE: 315 into 225 into 135. Half Reps are from the bottom of the squat to half way up. Keep weight changes quick. Use a spotter if available. (47 total reps in this Double Drop Set)

Rest 2 Minutes between sets. Increase weight each set. Record best set of 12 Heavy from set 5.

✅ Step-Up Glute killer

3 Sets of...

30 Reps of Banded or weighted Step-Ups each leg on a 24"/20" Box

Rest 1 Minute

Notes: Rest 1 Minute between sets. Do all 30 on one leg, then switch. Drape band under mid foot and over shoulder.

💥 High intensity workout 💥

Hold on to your socks
3 rounds
10 sumo deadlift high pull
10 plank box jump over
15 jumping jacks
rest 2 minutes

3 rounds
10 front squats
10 no push-up burpee tuck jump
15 tuck crunch

“
Check our program at ferocefitness.com

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