FM Crura -Week 3 (legs)

crura:

'a pair of elongated masses or diverging bands resembling legs'

Each pair is a superset. Notes on alternatives & video clips are at the end, after the abs.
Warm up for 5-15 minutes on bike, complete pre-hab/movement prep prior to starting.

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Alternating Fwd Lunges -2 sets x 20 reps
Alternating Reverse Lunges -2 sets x 20 reps
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Pop Squats -2 sets x 10 reps
Wall Balls -2 sets x 15 reps
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Hamstring Curls on TRX -3 sets x 15 reps {alternate: see video at end: curls on ball. Increase difficulty by doing one leg only}
Step ups -3 sets x 10 reps/side
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Deadlift -3 sets x 10 reps
Squats -3 sets x 10 reps
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ABS: (again, a superset)
Banana Rock x 30 reps
Wide Knee sit ups x 40 (10/side + 20 straight)
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AB Videos:

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