Fortnight 3 – Day 4 (8 Week Challenge)

Home > Fortnight 3 – Day 4 (8 Week Challenge)

bilal
July 5, 2019
7:18 pm

For workout four we will be focusing on the largest muscle group in the body, the legs. The exercises in this workout will aid in strengthening and toning the whole leg including the calves. With some high impact exercises included expect to burn a high amount of energy and feel a good pump in your legs post workout. It is very important to stretch particularly after a leg workout.

Perform the below for a 2 week period each session should begin with a 20 minute cardiovascular warm-up. Be sure to remain well hydrated through the duration and after the session has concluded.

Exercises

TRX One-legged Squat, TRX Bulgarian Split Squat, TRX Supine Hip Extension to Leg Curl, TRX Jump Squat, TRX Step Back Lunge, TRX Lateral Squat

Duration

1 Hour

Body Part: Abs, Arms, Back, Chest, Core, Legs, Shoulders

Level: Beginner

Exercises

TRX Front Squat Jump

The TRX Font Squat Jump is a great Dynamic exercise that can build power in the lower limbs. It's a variation of Jump Squats, but because of the front inclined angle of this movement, will pace more explosive emphasis on the calves for the jump takeoff, such as the Superman.

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TRX Lateral Squat

The Trx Lateral Squats is similar to a side lunge. There is more emphasis placed on the adductors on this exercise. Being that you are working more in the Frontal? side-to-side plane of motion, rather than just the Saggital /front-to-back plane as with regular squats.

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TRX Bulgarian Split Squat

The TRX Bulgarian Split Squat is similar to a backward lunging movement, with one foot in the TRX 'stirrups'. It can be performed as a simulating running movement, using the arms to counterbalance the legs, or it can be used without the arms.

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TRX Supine Hip Extension to Leg Curl

The TRX Supine Hip Extension to Leg Curl is similar to the TRX Hip Thrust. The added component is a hip extension. So, instead of beginning with the legs bent and pushing through your heels, you are now beginning this movement with the legs extended outright, and smoothly bringing your legs.

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TRX Jump Squat

The TRX Jump Squat will help to develop the elastic force component of your legs, for more explosive jumps. Ideal for those interested in developing their jumping ability. It is also a good variation of the regular squat, as it will prime your lower body muscles to contract faster and with a greater force.

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TRX Step Back Lunge

The TRX Step Back Lunge is similar to the TRX Bulgarian Split Squathowevere you are holding the TRX straps in your hands, and the back leg, although not anchored in any straps, still does not touch the ground. Working the glutes and hamstrings of the unsupported leg going back.

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