Rehab and Redemption: Matt Childs’ Incredible Fitness Journey

Exercise 1 of 13

Back Squat

Equipment

Barbell, Squat Rack

Sets

7

Reps

*

Rest

45 sec.

Play How to

*Rep scheme: 15,10,8,6,8,10,10

Exercise 2 of 13

Hack Squat

Equipment

Sets

4

Reps

12,12,10,10

Rest

45 sec.

Exercise 3 of 13

Leg Press

Equipment

Sets

5

Reps

8,6,4,6,8

Rest

45 sec.

*Choose only one exercise from 3A and 3B.

Exercise 4 of 13

Dumbbell Stiff-Leg Deadlift

Equipment

Sets

4

Reps

10,8,6,8

Rest

45 sec.

*Choose only one exercise from 3A and 3B.

Exercise 5 of 13

Dumbbell Lunge

Equipment

Dumbbells

Sets

4

Reps

12

Rest

45 sec.

Play How to

*Choose only one exercise from 4A, 4B, and 4C.

Exercise 6 of 13

Tire Flips

Equipment

Sets

4

Reps

10

Rest

45 sec.

How to

*Choose only one exercise from 4A, 4B, and 4C.

Exercise 7 of 13

Single-leg Press

Equipment

Sets

4

Reps

10

Rest

45 sec.

How to

*Choose only one exercise from 4A, 4B, and 4C.

Exercise 8 of 13

Leg Curl

Equipment

Sets

4

Reps

12

Rest

45 sec.

How to

Exercise 9 of 13

Rehab and Redemption: Matt Childs’ Incredible Fitness Journey

Equipment

Sets

4

Reps

12

Rest

45 sec.

Exercise 10 of 13

Cable Knee Pull

Equipment

Sets

3

Reps

12

Rest

45 sec.

Exercise 11 of 13

Adductor Machine

Equipment

Sets

3

Reps

12

Rest

45 sec.

Exercise 12 of 13

Smith Machine Calf Raise

Equipment

Sets

8

Reps

*

Rest

45 sec.

*Rep scheme: 15,12,12,8,6,10,12,12.

Exercise 13 of 13

Leg Press Calf Raise

Equipment

Sets

6

Reps

10

Rest

45 sec.

How to