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  • gamefaceent212

‘Legs Core & a Little More’



Warm up

3 rounds

10 m duck walks

10 m toe walks


3 rounds

10 m side lunge

10 m soldier kick s


3 rounds

:20 dead hang

:20 leg swings (each side)


3 rounds

20 sumo squats

20 m shuffle


Workout

5 rounds {7:00}

:35 db or kb deficit sumo squats

:25 sumo pulse

:25 rest


4 rounds {7:00}

12 hanging leg lifts (20 leg lifts from floor)


4 rounds {5:45}

:35 leg curls (3s on the negative)

:25 rest


4 rounds {5:45}

:35 db stiff leg deadlifts (3s on the negative)

:25 glute bridge hold (from floor)

:25 rest


Conditioning

8:00 cardio (your choice: run, row, bike)





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