Surge Challenge (Female).xlsx

	A	B	C	D	E	F	G	H
1	Workout 1				Week 1	Week 2	Week 3	Week 4
2	Block/Sequence	Exercise	Reps	Rest	Weight	Weight	Weight	Weight
3	Legs / Pump	Wide Leg Press	8	10s	115.00
4		Narrow Leg Press	8	10s	115.00
5		Medium Leg Press	8	60s	115.00
6	Legs / Stimulate	Trap-Bar Squat	10	60s	85.00
7	Legs / Flutter	Trap-Bar Squat	20s	60s	85.00
8	Thighs / Pump	Quad Extension, Toes out	10	10s
9		Ham Curl	8	10s
10		Quad Extension, Toes in	10	60s
11	Thighs / Stimulate	Leg Press	10	10s
12		Leg Extension	10	10s
13		Ham Curl	8	60s
14	Thighs / Flutter	Quad Extension	20s	60s
15	Glutes / Pump	Weighted Banded Hip Thrust	10	10s	100.00
16		Pullthrough	10	10s
17		Kneeling Squat	10	60s	60.00
18	Glutes / Stimulate	Weighted Banded Hip Thrust	8	60s	100.00
19		Good Mornings	8
20		Pullthrough	8	60s
21	Glutes / Flutter	Band Clams/Bad Girls	20s	60s
22	Calves / Pump	Seated Calf Raise	12	10s	25.00
23		Standing Calf Raise (narrow)	12	10s	70.00
24		Standing Calf Raise (wide)	12	60s	70.00
25	Calves / Stimulate	Leg Curl (toes pointed)	8	10s	55.00
26	Calves / Stimulate	Standing Calf Raise (med)	12	60s	50.00
27	Calves / Flutter	Standing Calf Raise (med)	20s	60s	40.00
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