Warm up
3, 5, 7, 9 (do 3 of each, 5 of each, 7 of each then 9 of each)
Leg curls (very light)
Leg extensions (very light)
Side lunges (very light)
3, 5, 7, 9 (do 3 of each, 5 of each, 7 of each then 9 of each)
Super man
Belly Blaster
Glute bridge
3, 5, 7, 9 (do 3 of each, 5 of each, 7 of each then 9 of each)
Hamstring scoops
Good mornings
Froggers
150 assault bike
Workout
5, 10, 15, 20 (do 5 of each, 10 of each, 15 of each, 20 of each)
Db sumo squats
Calf raises on plates
Stiff leg deadlift
5, 10, 15, 20 (do 5 of each, 10 of each, 15 of each, 20 of each)
Leg curls
Leg extensions
Heel elevated db squats
5, 10, 15, 20 (do 5 of each, 10 of each, 15 of each, 20 of each)
Box jumps
Step ups
DB glute bridge on bench
5, 10, 15, 20 (do 5 of each, 10 of each, 15 of each, 20 of each)
Db lunges
froggers
Belly blasters
500 m assault bike
Comments