"Back to the Basics Day 3" Legs!!

Warm up

3 rounds

3 side to side lunge (each side) + 10 good mornings

3 rounds

12 DB Lunges (light weight) + 8 goblet Squats (light weight)

3 rounds

10 DB Lunges (moderate weight) + 8 goblet Squats (moderate weight)

Strength

Squats

3*12 (start light & work up to moderate weight)

3*6 (moderate to moderate heavy weight)

Barbell Back Step lunges

4*16 (155/115)(135/95)(115/65)

3 Rounds Superset

12 leg extensions + 12 DB goblet squats

• Then take a :90 rest

Lateral leg raise on cables

4*8 (light/moderate)

Leg curls

4*10-12 (moderate heavy)

Calve raises on the plates

3*20 (light moderate weight)

Conditioning

3 rounds

2:00 sled push (max distance + :90 rest)