MONDAY LEGS/LOWER BODY + CORE

1. LEG PRESS

3-4 Sets of 8-12 Reps - Rest 3 min

Brian Shaw’s Power Up: Utilize a neutral stance with toes pointed out slightly. Raise your foot position to activate more hamstring and glutes.

2. SQUATS

5-8 Sets of 3-6 Reps - Rest 3 min

Brian Shaw’s Power Up: Utilize traditional squats with toes pointed out slightly. Drive the hip up and forward throughout the motion.

3. WEIGHTED STEP UPS

3 Sets of 8 to 12/leg Reps - Rest 3 min

Brian Shaw’s Power Up: Use moderate weight with higher box.

4A. LYING LEG CURLS (choose a or b)

3 Sets of 8 to 12 Reps - Rest 3 min

Brian Shaw’s Power Up: Train leg curls both legs at a time and unilaterally starting with your weakest leg.

4B. GLUTE / HAM RAISE (choose a or b)

3 Sets of 8 to 12 Reps - Rest 3 min

Brian Shaw’s Power Up: Train leg curls both legs at a time and unilaterally starting with your weakest leg.

5. LEG PRESS CALF RAISES

Sets 4 of 12 to 20 Reps - Rest 3 min

Brian Shaw’s Power Up: Superset calf raises between hamstring curls above to save time.

6. WEIGHTED CABLE CRUNCHES ON PULLDOWN MACHINE

4 Sets of 12 to 15 Reps - Rest 2 min

Brian Shaw’s Power Up: Perform a full range of motion with a full stretch in the upright position.

Download the Program

OK, you’ve seen Day 1 of the program, so are you up for the program? To get started all you have to do is enter your information below and we’ll take care of the rest.

So what do you say? Let’s get going and show the world that your results are #EarnedNotGiven

*By entering your information, you agree to receive eblasts and updates from iSatori

MONDAY LEGS/LOWER BODY + CORE

1. LEG PRESS

3-4 Sets of 8-12 Reps - Rest 3 min

Brian Shaw’s Power Up: Utilize a neutral stance with toes pointed out slightly. Raise your foot position to activate more hamstring and glutes.

2. SQUATS

5-8 Sets of 3-6 Reps - Rest 3 min

Brian Shaw’s Power Up: Utilize traditional squats with toes pointed out slightly. Drive the hip up and forward throughout the motion.

3. WEIGHTED STEP UPS

3 Sets of 8 to 12/leg Reps - Rest 3 min

Brian Shaw’s Power Up: Use moderate weight with higher box.

4A. LYING LEG CURLS (choose a or b)

3 Sets of 8 to 12 Reps - Rest 3 min

Brian Shaw’s Power Up: Train leg curls both legs at a time and unilaterally starting with your weakest leg.

4B. GLUTE / HAM RAISE (choose a or b)

3 Sets of 8 to 12 Reps - Rest 3 min

Brian Shaw’s Power Up: Train leg curls both legs at a time and unilaterally starting with your weakest leg.

5. LEG PRESS CALF RAISES

Sets 4 of 12 to 20 Reps - Rest 3 min

Brian Shaw’s Power Up: Superset calf raises between hamstring curls above to save time.

6. WEIGHTED CABLE CRUNCHES ON PULLDOWN MACHINE

4 Sets of 12 to 15 Reps - Rest 2 min

Brian Shaw’s Power Up: Perform a full range of motion with a full stretch in the upright position.

Download the Program

OK, you’ve seen Day 1 of the program, so are you up for the program? To get started all you have to do is enter your information below and we’ll take care of the rest.

So what do you say? Let’s get going and show the world that your results are #EarnedNotGiven

*By entering your information, you agree to receive eblasts and updates from iSatori