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Workout D - Level 3

This workout consists of a series of lower body and calf exercises including step ups, single leg deadlifts with a band, reverse hyperextensions, kneeling quad extensions, split squats, single leg calf raises, and double leg calf raises. Reps and sets for each exercise are specified along with tempo and rest periods between exercises.

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Sanjog Mechu
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477 views12 pages

Workout D - Level 3

This workout consists of a series of lower body and calf exercises including step ups, single leg deadlifts with a band, reverse hyperextensions, kneeling quad extensions, split squats, single leg calf raises, and double leg calf raises. Reps and sets for each exercise are specified along with tempo and rest periods between exercises.

Uploaded by

Sanjog Mechu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Workout D - Level 3

Letter Exercise Sets Reps Tempo Rest


A1 Step Up 4020 02:00
B1 Single Leg Deadlift (Band) 45 - 60s @ B 01:00
C1 Reverse Hyperextension - Full 1 Br @ T
C2 Kneeling Quad Extension 1 Br @ B 01:00
D1 Split Squat - Posterior Chain 3020 self directed
E1 Calf Raise - Single Leg 3131 01:00
F1 Calf Raise - Double Leg - 01:00
Workout D - Level 3
Letter Exercise Sets Reps Tempo Rest
A1 Step Up 4020 02:00
B1 Single Leg Deadlift (Band) 45 - 60s @ B 01:00
C1 Reverse Hyperextension - Full 1 Br @ T
C2 Kneeling Quad Extension 1 Br @ B 01:00
D1 Split Squat - Posterior Chain 3020 self directed
E1 Calf Raise - Single Leg 3131 01:00
F1 Calf Raise - Double Leg - 01:00
Workout D - Level 3
Letter Exercise Sets Reps Tempo Rest
A1 Step Up 4020 02:00
B1 Single Leg Deadlift (Band) 45 - 60s @ B 01:00
C1 Reverse Hyperextension - Full 1 Br @ T
C2 Kneeling Quad Extension 1 Br @ B 01:00
D1 Split Squat - Posterior Chain 3020 self directed
E1 Calf Raise - Single Leg 3131 01:00
F1 Calf Raise - Double Leg - 01:00
Workout D - Level 3
Letter Exercise Sets Reps Tempo Rest
A1 Step Up 4020 02:00
B1 Single Leg Deadlift (Band) 45 - 60s @ B 01:00
C1 Reverse Hyperextension - Full 1 Br @ T
C2 Kneeling Quad Extension 1 Br @ B 01:00
D1 Split Squat - Posterior Chain 3020 self directed
E1 Calf Raise - Single Leg 3131 01:00
F1 Calf Raise - Double Leg - 01:00
Workout D - Level 3
Letter Exercise Sets Reps Tempo Rest
A1 Step Up 4020 02:00
B1 Single Leg Deadlift (Band) 45 - 60s @ B 01:00
C1 Reverse Hyperextension - Full 1 Br @ T
C2 Kneeling Quad Extension 1 Br @ B 01:00
D1 Split Squat - Posterior Chain 3020 self directed
E1 Calf Raise - Single Leg 3131 01:00
F1 Calf Raise - Double Leg - 01:00
Workout D - Level 3
Letter Exercise Sets Reps Tempo Rest
A1 Step Up 4020 02:00
B1 Single Leg Deadlift (Band) 45 - 60s @ B 01:00
C1 Reverse Hyperextension - Full 1 Br @ T
C2 Kneeling Quad Extension 1 Br @ B 01:00
D1 Split Squat - Posterior Chain 3020 self directed
E1 Calf Raise - Single Leg 3131 01:00
F1 Calf Raise - Double Leg - 01:00
Workout D - Level 3
Letter Exercise Sets Reps Tempo Rest
A1 Step Up 4020 02:00
B1 Single Leg Deadlift (Band) 45 - 60s @ B 01:00
C1 Reverse Hyperextension - Full 1 Br @ T
C2 Kneeling Quad Extension 1 Br @ B 01:00
D1 Split Squat - Posterior Chain 3020 self directed
E1 Calf Raise - Single Leg 3131 01:00
F1 Calf Raise - Double Leg - 01:00
Workout D - Level 3
Letter Exercise Sets Reps Tempo Rest
A1 Step Up 4020 02:00
B1 Single Leg Deadlift (Band) 45 - 60s @ B 01:00
C1 Reverse Hyperextension - Full 1 Br @ T
C2 Kneeling Quad Extension 1 Br @ B 01:00
D1 Split Squat - Posterior Chain 3020 self directed
E1 Calf Raise - Single Leg 3131 01:00
F1 Calf Raise - Double Leg - 01:00
Workout D - Level 3
Letter Exercise Sets Reps Tempo Rest
A1 Step Up 4020 02:00
B1 Single Leg Deadlift (Band) 45 - 60s @ B 01:00
C1 Reverse Hyperextension - Full 1 Br @ T
C2 Kneeling Quad Extension 1 Br @ B 01:00
D1 Split Squat - Posterior Chain 3020 self directed
E1 Calf Raise - Single Leg 3131 01:00
F1 Calf Raise - Double Leg - 01:00
Workout D - Level 3
Letter Exercise Sets Reps Tempo Rest
A1 Step Up 4020 02:00
B1 Single Leg Deadlift (Band) 45 - 60s @ B 01:00
C1 Reverse Hyperextension - Full 1 Br @ T
C2 Kneeling Quad Extension 1 Br @ B 01:00
D1 Split Squat - Posterior Chain 3020 self directed
E1 Calf Raise - Single Leg 3131 01:00
F1 Calf Raise - Double Leg - 01:00
Workout D - Level 3
Letter Exercise Sets Reps Tempo Rest
A1 Step Up 4020 02:00
B1 Single Leg Deadlift (Band) 45 - 60s @ B 01:00
C1 Reverse Hyperextension - Full 1 Br @ T
C2 Kneeling Quad Extension 1 Br @ B 01:00
D1 Split Squat - Posterior Chain 3020 self directed
E1 Calf Raise - Single Leg 3131 01:00
F1 Calf Raise - Double Leg - 01:00
Workout D - Level 3
Letter Exercise Sets Reps Tempo Rest
A1 Step Up 4020 02:00
B1 Single Leg Deadlift (Band) 45 - 60s @ B 01:00
C1 Reverse Hyperextension - Full 1 Br @ T
C2 Kneeling Quad Extension 1 Br @ B 01:00
D1 Split Squat - Posterior Chain 3020 self directed
E1 Calf Raise - Single Leg 3131 01:00
F1 Calf Raise - Double Leg - 01:00

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