Max Effort Leg Day

General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)


25 reps Wide Stance KB Deadlift (kettle bell must tough the floor without bending over) this should feel like a squat.  Use glutes

25 Reps Banded hamstring Curl (on stomach on the floor)

25 Banded Standing Crunch

4 Rounds

do this in at least 14 min


Work up to Back Squat 1 RM

Work up as you see fit.


5×5 Box Squats off 14 ” box (use light weight here)

Rest 60-90 Sec between sets.

Use weak stance.  If you are weak with a wide stance, use a wide stance.  If you are weak narrow, use a narrow stance.


8/8 Single Arm Single Leg KB Deadlift.  Use core to stabilize.  start with 12 kg KB then work up if you can.


60 Sec KB Swing @ 20 kg KB (go up if you can)


10 Knees to elbow (strict form)


Cool Down

10 min Cardio @ Easy pace