‘Frog Leg Workout’ (wk 13 #2)

Warm up

3 rounds

:25 lateral band walk

:25 good mornings

3 rounds

:25 7 leg swings on each leg

:25 walk double lunge

8 sets

12 leg curls (start with light weight, work your way to almost muscle failure)

1 inch worm with spiderman stretch

Workout

4 rounds

12 leg curls on exercise ball

12 barbell stiff leg deadlifts (moderate weight)

1 * 40 m lateral band walk (low)

4 rounds

15 leg extensions

15 heel elevated goblet squats

1 * 40 m lateral band walk (low)

4 rounds

20 alternating box step ups

20 db walking lunges (moderate to heavy weight)

1 * 1:00 calve on plate 

4 rounds

20 m sled push (heavy)

20 glute bridges on box (take 12-20 inch box to sled area)

1 * 1:00 calve on plate 

Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive. Book a self defense class by emailing ajtuckersd@gmail.com or text 817-774-6552

Free Online Self Defense Course - https://youtube.com/@gameface212?si=JAO0KEAVA8BvWi5R

Sample of Simulated attack - https://youtu.be/gLbpAHZ0CpE?si=T0z38B7tqHBhxhBd

Check out the SABRE brand for safety products - https://www.sabrered.com/?afmc=AJTUCKER&utm_campaign=AJTUCKER&utm_source=leaddyno&utm_medium=affiliate