Speed Up, Slow Down Workout Program

Exercise 1 of 7

Back Squat

Equipment

Barbell, Squat Rack

Sets

3

Reps

7

Rest

1-2 min

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Exercise 2 of 7

Bodyweight Walking Lunge

Equipment

No Equipment

Sets

3

Reps

14*

Rest

1-2 min

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*Take 14 steps total (7 per side).

Exercise 3 of 7

Romanian Deadlift

Equipment

Barbell

Sets

3

Reps

7

Rest

1-2 min

Exercise 4 of 7

Sissy Squat

Equipment

Sets

3

Reps

7

Rest

1-2 min

*Perform weighted.

Exercise 5 of 7

Lying Leg Curl

Equipment

Sets

3

Reps

7

Rest

1-2 min

Exercise 6 of 7

Donkey Calf Raise

Equipment

Box

Sets

3

Reps

7

Rest

1-2 min

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Exercise 7 of 7

Seated Calf Raise

Equipment

Bench

Sets

3

Reps

7

Rest

1-2 min

Play How to