‘The Pump Chaser’ Legs

warm up

3 rounds

:25 lateral band walk

:25 good mornings

3 rounds

:25 banded lying jacks on bench

:25 squat w/glute activation

3 rounds 

:25 captain morgans

:25 captain morgans

3 rounds

:25 lunges

:25 froggers

Workout

4 rounds

:25 barbell squat (heavy)

:25 db squat (light)

:50 rest

4 rounds

:25 leg extensions (heavy)

:25 goblet squats

:50 rest

4 rounds

:25 db lunge (heavy)

:25 bodyweight plyo lunges

:50 rest

4 rounds

:25 leg curls (heavy)

:25 leg curls (light)

:50 rest

4 rounds

:25 sled push (sprint)

:25 sled push (walk)

:50 rest

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

Check out Advocare for Supplements -

https://www.advocare.com/home/?D=08092107

#selfdefense #ajtuckersd

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