Legs Aug 20

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.

Increase this week! Check the number of sets!
-For a challenge, if you're ready for it, add one set to the first two leg supersets (for 3 sets).
Do legs at least three times before adding sets, as described below from last week. Dont move forward to fast!
-If you need one more week at 2 sets because you started a little late, take it, but we are all working towards an increase to 3 by the next time we hit the legs!
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Alternating Fwd Lunges -3 sets x 20 reps
Alternating Reverse Lunges -3 sets x 20 reps
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Pop Squats -3 sets x 10 reps
Wall Balls -3 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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