Quad-City Level 1

For Optimal Results:
Follow this program for 6-8 weeks.
Before the Pump:
It is highly recommend to warm up before any type of weight training by doing a 5 to 10 minute inclined treadmill walk, elliptical, or precore session.

1. Kettlebell Swings – 3 sets of 15

2. Ball Squats – 3 sets of 10-15

or Barbell Squat – 5 sets of 6-8

3. Free Motion Deadlift or Deadlift – 4 sets of 10

4. Lunges – 3 sets of 20

5. Step-Ups – 3 sets of 15

6. Abduction Machine – 3 sets of 10-15

7. Knee or Leg Raises – 3 sets of 20

 
 
After the Pump:
Stretching at the very end of the session is such an important part of the equation. It helps keep the muscles flexible, healthy, and strong. I highly recommend saving a good 10-15 minutes at the end stretching the muscle or muscle groups that were worked that day.