Fortis Maximus -Crura

crura:

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

Activites listed {in brackets} are an alternative to decrease difficulty. The primary activity posted is usually at an advanced level - please select an appropriate level for yourself using {alternatives}. Recommended weight is in square brackets [25llbs] -please also adjust this to your ability.

Complete each pair of exercises before moving to the next:

• Alternating Forward Lunges -2 sets x 20 reps [25llbs] {decrease or perform with no weight}
• Alternating Rear Lunges -2 sets x 20 reps

(if you're not an inflexible muscle head, you should be able to extend your back leg further than this guy!)

• Pop Squats -2 sets x 10 reps [1-4kg medicine ball] {perform with no weight}
• Wall Balls -2 sets x 15 reps [10+kg med ball] {decrease to 5-8kg med ball}

-bend knees, use your legs for the wall ball

• Hamstring Curls on TRX -3 sets x 15 reps {hamstring curls on ab ball -use both legs together}
• Step ups -3 sets x 10 reps per side [30lbs] {perform step ups with no weight}

-step onto bench, bring body to full upright position

• Deadlift -3 sets x 10 reps [weight will vary greatly by ability] {Superman's}
• Squats -3 sets x 10 reps [weight will vary greatly by ability] {Double leg Squats with TRX}

-both exercises should only be performed if you have had proper instruction from a PFT or personal trainer outside of work. If not, use the {alternative} suggestion until you have received this instruction.

ABS: peform once all other exercises are complete

-Complete each exercise once, then return to beginning.

-Total of 3 sets.

• Hanging Abs -15 reps per set {Sit ups on Bosu} -25 reps per set
• V-sit snap ups -10 reps per set {Front Bridge} -30 secs per set
• Dead bug OR Bicycle ABs if ball is in use -45secs per set {Side Bridge} -30 secs per side per set
• (AB video links are below)

Cool down...

Lots of Hamstring, glute and quad stretching.

Cardio:

Prior to cool down, during warm up, or on another day, ensure you fit in 25-40 minutes of cardio. If combined with todays leg workout, I'd recommend cycling at moderate intensity (perceived exertion of 6-7/10) for 20 minutes with a 5 min warm up and 5 min cool down.

(this can be done faster, with more pace, and with a light -2-5llb weight in your hands for momentum)

(you don't have to watch much more than the first 10 secs... )