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Friday: Rucking / Lower

Lower Body + Cardio10 exercises

Weighted rucking followed by unilateral and bilateral lower body work. Includes Bulgarian split squats and step-ups.

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1

Rucking

1 set

110 lbs

Set 130 min
2

Belt Squat

6 sets
Set 112
Set 210
Set 38
Set 46
Set 54
Set 62
3

Bulgarian Split Squat (Dumbbell)

6 sets

Per leg

Set 112
Set 210
Set 38
Set 46
Set 54
Set 62
4

Hip Thrust (Barbell)

6 sets
Set 112
Set 210
Set 38
Set 46
Set 54
Set 62
5

Step-Ups (Dumbbell)

6 sets

Per leg

Set 112
Set 210
Set 38
Set 46
Set 54
Set 62
6

Deadlift (Barbell)

6 sets
Set 112
Set 210
Set 38
Set 46
Set 54
Set 62
7

Leg Extension (Machine)

6 sets
Set 112
Set 210
Set 38
Set 46
Set 54
Set 62
8

Leg Curls (Machine)

6 sets
Set 112
Set 210
Set 38
Set 46
Set 54
Set 62
9

Calf Raise (Machine)

6 sets
Set 112
Set 210
Set 38
Set 46
Set 54
Set 62
10

Calf Flexion

6 sets

Slow and controlled

Set 112
Set 210
Set 38
Set 46
Set 54
Set 62
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