Reaching a Goal and a Heavy Leg Day!!

Today is a good day indeed. First, I went and passed my Personal Trainer certification exam through the American Council on Exercise (ACE). It was pretty stressful only because I have not taken an exam like that in a long time. ACE provided me with all of the materials that I needed, it is well presented and organized and I was able to manage my personal time preparing for the exam while working full-time this past spring. Whew. Today, a good friend is coming over for a heavy leg session this evening!

Workout: Heavy Lower Body
Warm-Up: Perform each exercise for one minute each.
Jumping Jack
Trunk Twist
Barbell Good Mornings
AbMat Crunch
Weight Training:
50m Heavy Sled Drag, 4, 90 seconds rest between sets
(Primary muscles worked: Rectus femoris, vastus medialis, vastus intermedius, vastus lateralis)
Stiff Leg Deadlift, 3 sets of 10 repetitions, 60 seconds rest between sets
(Primary muscles worked: Biceps femoris, erector spinae group)
25m Heavy Sled Push, 4, 90 seconds between sets
(Primary muscles worked: Rectus femoris, gastrocnemius, soleus, biceps femoris, gluteus maximus)
GHD, 3 sets of 10 repetitions, 60 seconds between sets
(Primary muscles worked: Gluteus maximus, biceps femoris)
Barbell Split Squat, 3 sets of 10 repetitions, 60 seconds rest between sets
(Primary muscles worked: Rectus femoris, vastus intermedius, vastus lateralis, vastus medialis and gluteus maximus)
Standing Weighted Calf Raise, 3 sets of 10 repetitions, 60 seconds rest bewteen sets
(Primary muscles worked: Gastrocnemius, soleus)

Have a Great Day!!