LEGS – TRIPLE PAUSE SETS

1.) SQUAT JUMP

3 sets = 25 reps
Rest Between Sets: 60 Sec.

2.) DUMBBELL GOBLET SQUAT

2 sets = 10-12 reps
Triple Pause: 2 sets = 5 normal reps, 5 triple pause reps.
Rest Between Sets: 90 Sec.

3.) DUMBBELL SPLIT SQUAT

2 sets = 10-12 reps with each side
Triple Pause: 2 sets = 5 normal reps, 5 triple pause reps with each side.
Rest Between Sets: 90 Sec.

4.) LANDMINE BACKWARD LUNGE – ALTERNATE

4 sets = 8-10 reps with each side.
Rest Between Sets: 90 Sec.

5.) DUMBBELL HIP THRUST

3 sets = 15 reps
Rest Between Sets: 60 Sec.

6.) SQUAT JUMP

3 sets = 25 reps
Rest Between Sets: 60 Sec.

7.) SEATED DUMBBELL CALF RAISE

4 sets = 12-15 reps
Rest Between Sets: 60 Sec.

8.) BODY-WEIGHT CALF RAISE

Triple Pause: 4 sets = 10 normal reps, 10 triple pause reps.
Rest Between Sets: 60 Sec.