‘Quad Squad, Hammy Hurter’ (wk 12 #2)

Warm up

:30 - duck walk

:30 - toe walk

:30 - side to side lunge

:30 - soldier kicks

:30 - hamstring curl

:30 - inchworm to squat

:30 - hamstring curl

:30 - glute bridge from floor

:30 - hamstring curl

:30 - spiderman lunge

:30 - hamstring curl

:30 - db sumo squat

{6:00}

Strength

4 rounds

:30 leg extension (light to moderate)

:30 Goblet squats (light to moderate)

:30 rest

{15:00}

4 rounds

:25 leg extension (moderate to heavy)

:25 Goblet squats (moderate to heavy)

:50 rest

{23:00}

5 rounds

:25 barbell stiff leg deadlift (moderate weight)

:35 rest

{30:00}

5 rounds

:25 barbell glute bridge on box (moderate to heavy weight)

:25 fire hydrants

:50 rest

{43:00}

3 rounds

25 m db lunge (put dumbbells down)

25 m lunge (bodyweight only)

50 quick calf raises (bodyweight only)

{50:00}

Conditioning

3:00 assault bike (max distance)

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