LEG DAY
WARM UP:
- 2-min Jump Rope
- Walkout Spider Lunge x 10 (5 each side)
- KB Good Mornings x 20
- Knee Hugger to Front Lunge x 10 (each side)
- Hip Circle to Back Lunge x 10 (each side)
- High Knees x :30 sec
SUPERSET #1
4 SETS / 2-3 minutes REST in between sets
- BB or KB Front Squat x 8-10
- Jump Squat with 2 sec pause (in squat) x 8-10
SUPERSET #2
4 SETS / 1-2 minutes REST in between sets
4 SETS / 1-2 minutes REST in between sets
- BB Lateral Step Up x 8 (each side)
- Double KB RDL w/ Resistance x 10
SUPERSET #3
4 SETS / 30-60 seconds REST in between sets
4 SETS / 30-60 seconds REST in between sets
- Loaded Walking Lunges x 10 (each leg) – load w/ BB, KB or DB
- Goblet Jump Squats x 8
CORE SUPERSET
4 SETS / 60-90 seconds REST in between sets
4 SETS / 60-90 seconds REST in between sets
- Band Resisted Leg Lowers x 10 (each side)
- Plank Reaches x 10 (each side)
- Side Plank x 45 sec (each side)
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