Muscle Ladder (lower)

Warm up

3, 5, 7, 9 (do 3 of each, 5 of each, 7 of each then 9 of each)

• Leg curls (very light)

• Leg extensions (very light)

• Side lunges (very light)

3, 5, 7, 9 (do 3 of each, 5 of each, 7 of each then 9 of each)

• Super man

• Belly Blaster

• Glute bridge

3, 5, 7, 9 (do 3 of each, 5 of each, 7 of each then 9 of each)

• Hamstring scoops

• Good mornings

• Froggers

150 assault bike

Workout

5, 10, 15, 20 (do 5 of each, 10 of each, 15 of each, 20 of each)

• Db sumo squats

• Calf raises on plates

• Stiff leg deadlift

5, 10, 15, 20 (do 5 of each, 10 of each, 15 of each, 20 of each)

• Leg curls

• Leg extensions

• Heel elevated db squats

5, 10, 15, 20 (do 5 of each, 10 of each, 15 of each, 20 of each)

• Box jumps

• Step ups

• DB glute bridge on bench

5, 10, 15, 20 (do 5 of each, 10 of each, 15 of each, 20 of each)

• Db lunges

• froggers

• Belly blasters

500 m assault bike