top of page
  • gamefaceent212

"Firewalker"



warm up

8 rounds

12 leg curls (start very light, increase weight every 2 sets)

20 glute bridges from floor


8 rounds

12 extensions (start very light, increase weight every 2 sets)

12 donkey kicks with band (can wear band during leg extensions)


8 rounds

20 leg press machine (moderate or light weight or commercial leg press machine)

12 fire hydrants (each side)


workout

4 rounds

12 barbell stiff leg deadlifts with band


4 rounds

12 KB deficit sumo squats

12 single leg wall calf raise (each leg)


4 rounds

12 single leg box step ups w/db (light weight)

12 single leg box step ups w/db (light weight)


Conditioning

4:00 assault bike (max distance)

or

4:00 skier machine (max distance)




27 views0 comments

Recent Posts

See All

Comments


Post: Blog2_Post
bottom of page