Legs

Follow set and rep prescriptions laid out below.

DAY 1

1). Barbell Back Squat

3 sets of 5 reps

1. Stand with your feet more than shoulder-width apart – this wide stance will allow a deeper squat, getting your glutes and hamstrings involved.

2. Hold a barbell across your upper back with an overhand grip – avoid resting it on your neck. Hug the bar into your traps to engage your upper back muscles.

3. Take the weight of the bar and slowly squat down – head up, back straight, buns out. Lower yourself until your hips are aligned with your knees, with legs at 90 degrees – a deeper squat will be more beneficial but get the strength and flexibility first. Drive your heels into the floor to push yourself explosively back up. Keep form until you’re stood up straight: that’s one.

2). Dumbbell Farmer’s Walk

3 sets of 40-yard carries

1. Grab a pair of dumbbells and hold them by your sides.

2. Walk forward taking short, quick steps. Go for the given distance, as fast as possible.

3). Deadlift

3 sets of 8 reps

1. Stand with feet slightly wider that shoulder-width apart, with the barbell on the floor in front of you. Bend at the knees and the hips to take hold of the bar with an overhand grip; your hands should be shoulder-width apart.

2. Straighten your legs slightly to load the tension on the bar. Head up, back straight: squeeze your glutes, tighten your shoulder blades and pull in your lower abs. After that, it’s simple. Stand up.

3. The bar should remain close to your body the whole time, in contact with your thighs when you’re fully standing. Keep tension in your core as you lower the bar to the ground – this doesn’t have to follow the same pattern of movement, just get it down safely.

4). Dumbbell Goblet Squat

3 sets of 12 to 15 reps

1. Stand with your legs wider than your shoulders and hold a dumbbell with both hands in line with your thighs.

2. Stick your backside out, bend your knees and lower yourself into a squat until the dumbbell touches the floor.

3. Drive back up and repeat.

5). Dumbbell Lunge

2 sets of 8 to 10 reps per leg. Rest 1 minute between each set.

1. Stand upright with dumbbells at your side, palms facing your body.

2. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor.

3. Use the heel of your right foot to push your upper body back to the starting position.

4. Repeat with the opposite leg.

6). Sumo Deadlift

3 sets of 5 reps

1. With your feet wider than shoulder width apart, squat down and grasp a barbell with your hands almost touching.

2. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar.

3. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times.

4. Lift to thigh level, pause, then return under control to the start position.

7). Barbell Front Squat

3 sets of 8 to 10 reps

1. Stand with your feet shoulder-width apart holding a barbell across your upper chest. You can either support the weight on your fingers, with wrists extended, or cross your arms to support the weight.

2. Taking care to keep to not arch your back, push your hips back and bend your knees to lower your body until your thighs are parallel to the floor.

3. Drive your heels into the floor to push yourself explosively back up to the start position.

8). Barbell Straight-Leg Deadlift

3 sets of 12 to 15 reps

1. Hold a barbell in front of your body with your knees slightly bent.

2. Lower the barbell to your ankles by extending through your waist and keeping your back straight, then slowly return to the starting position.

9). Single-Leg Hip Thrust with Shoulders on Bench

3 sets of 10 reps per leg. Only rest when needed. Rest 90 to 120 seconds after the superset is complete.

1. Place your upper body on a bench and your feet firmly on the ground, shoulder width apart.

2. Hold a barbell just above your hips and keep your body straight.

3. Bend your knees and lower your hips towards the floor, then return to starting position and repeat.