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James Grage's Rewired 9-Week Fitness Trainer - Day 44 Legs

No HIIT today, but that doesn't mean it's going to be any easier! Phase three takes leg training to the next level with some classic overload techniques.

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Unlike yesterday's double workout, today is a single leg-focused session with cardio as a warm-up, similar to your previous leg days in phases one and two. Unlike those routines, however, you'll be upping the intensity of today's workout with pre-exhaust sets prior to the leg press and straight-legged deadlift, and dropsets on both of those big movements.

If you've been itching for a leg day that will leave you in a puddle, you've found it! Just don't let your passion for the workout distract you from the overall goal of the Rewired Trainer, which is to build sustainable fitness and nutrition habits to last a lifetime.

Day 43: Legs
cardio warm-up


5 mins, 55-60%
Jogging-Treadmill Jogging-Treadmill

warm-up superset

Dumbbell Step-up with Knee Raise

1 set of 12 (each leg)
Step-up with Knee Raise Step-up with Knee Raise
Romanian Deadlift Romanian Deadlift


Leg Extensions

3 sets of 10 reps
Leg Extensions Leg Extensions

Leg Press

3 sets of 10 reps, dropset each set for 4-6 reps
Leg Press Leg Press


Seated Leg Curl

3 sets of 10 reps
Seated Leg Curl Seated Leg Curl

Stiff-Legged Dumbbell Deadlift

3 sets of 10 reps, dropset each set for 4-6 reps
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift


Alternating Dumbbell Lunges

3 sets of 15, 12, 10 reps
Dumbbell Lunges Dumbbell Lunges

Standing Calf Raises

3 sets of 15, 12, 10 reps
Standing Calf Raises Standing Calf Raises

Seated Calf Raise

3 sets of 15, 12, 10 reps
Seated Calf Raise Seated Calf Raise

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.