Quads...broke workout out...did half at 8:45-9:10 with bosu warmup jumps in between Sumo Squats with Olympic Bar and then two sets of step ups..had to teach yoga at 9:15 and finished workout after class at 10:40 and then 45 minutes of steady state cardio, 25 min of stair stepper, 20 min of stationary bike...
Sumo Squat
Barx20, 75x12, 95x12, 115x8, 10
Bosu jump squats 2 sets of 15
Step Ups
holding 15 dbx15, holding 25lb platex10
After class
Leg Extension
45x15, 55x10, 75x10, 2x85x10
Hack Squat
45 ea side (narrow stance)x10, Wide feet out (sumo)x10
kept with sumo stance: 70ea side (140)x10, 90 ea side 180x10,
95 ea side 190x10
Supersetted with
Adduction 3x100x10
Sissy squat..wasn't sure how to do these...had trainer show me...OMG...
one hand holding onto smith machine bar and with other hand held onto 10lb db to chest and did 1set for 10, then 2 sets of 8 reps..felt these big time...
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