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Rehab and Redemption: Matt Childs’ Incredible Fitness Journey

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  • 90 min.

  • 13

  • Yes

Routine

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Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 13

Back Squat

Equipment
Barbell, Squat Rack
Sets
7
Reps
*
Rest
45 sec.
*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.
*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 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.
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