Tuesday April 17th: Legs

A slow introduction to the changes I mentioned last shift....

Warm up. Be well hydrated and ready to move, we are starting with lifting today.

Part A:

2 Sets of each Group. 8-10 reps of each exercise. Start on either one.

Group 1:

Deadlifts

Back Squat

Group 2:

Alternating Fwd Lunges

Alternating Rev Lunges

Group 3:

Pop Squats

Wall Balls

Group 4:

Hamstring Curls (TRX or AB Ball)

Step ups with Knee Drive

Part B: (yes, you're legs may be a little fatigued)

20 minutes: (complete one, move to the next)

Skipping x 60seconds

Run stairs with sand bag (x 2 at 88, x1 at 89) OR Sled pull (this time it's ok to go for a lighter weight)

[total reps will be about 10 of each. it's not meant to be easy]

Part C: Abs:

3 Reps of each:

Banana Rock x 30

Wide Knee Abs x 40

Well done.... stretch... quads/hams/IT band especially, the role is your friend.