If I am doing squats as a part of my leg workout, I always start with them since they are the most taxing and energy-requiring movement. In general it’s best to always do heavier, compound movements early in the workout and do your isolation or bodyweight exercises at the end. This is so you have the most energy for the biggest, hardest lifts and helps reduce risk of injury. For squats, I prefer to go heavy-ish and keep reps lower and focus on srength. I do anywhere from 26-40 working sets in any given lifting sesh…to help build muscle endurance! So that means 3-6 sets of everything. This workout is for anyone at any level! Simply adjust weight, reps, sets depending on how conditioned you are.
BACK SQUATS. 2-3 warmup sets then 15, 12, 10, 8, 8 increasing weight each round.
BULGARIAN SPLIT SQUATS. 1 set 20 reps, 2 sets 15 reps each leg increasing weight (I used 15s then 20# dbs).
STEP UP TO REVERSE LUNGE. Lighter weight as this requires balance and coordination. I did 3 sets 10 each leg with 20# DBs
HAMSTRING CURLS. 4 sets 15,12,10,10 reps increasing weight each round. I often finish with a burnout set at a lighter weight for as many reps as possible.
LEG EXTENSIONS. 4 sets 20, 15, 15, 10, finishing with burnout set.
WEIGHTED SQUAT JUMPS. 45# barbell across back. 3-4 x max reps jumps. I did 12. You can also do regular squat jumps or hold DBs (dumbbells) at your sides.
HIP BRIDGE. I take a lighter-ish weight across my lap (about 50#) and do as many reps as I can. 4 sets.
Kelly Hayman Fitness 