Put Forth Effort

Leg Day

Warm up 

Assault bike – 5 min

Backwards treadmill walk – 10 min 

5 rounds of:

100 jump rope skips 

15 Russian KB swings @53lbs

15 air squats 

Core Training (focus on contraction)

2 rounds of : 

50 stick twist 

50 stick side bends 

25 reverse crunches 

10 leg raises

25 ankle taps

25 flutter kicks 

25 Medball Russian twist 

10 ab wheel 

Back squats 

5@155lbs 

5@185

5@205

5@225

5@245

• superset 

Ez bar curls 

5×12@50lbs 

Deadlifts 

5×10@155lbs 

• superset 

DB hammer curls 

5×10@30lbs 

Leg ext 

20@40lbs 

15@55

12@70

12@85

12@100

Leg curls 

10@70lbs

10@80

10@90

10@100

Machine seated leg press 

15@100lbs 

15@115

15@130

15@145