Leg Day

General Warm up

5-10 Min bike, jog, row @ moderate pace

Then:

30 seconds work

30 seconds rest

4 rounds

Set 1:

KB Swing @ 20-25 kg KB

Set 2:

Stiff Leg Deadlift @ 20-25 kg KB

Set 3:

Goblet squat @ 16-20 kg KB

Then:

10 Back Squat

10 Front squat

10/10 Lunges

consecutive reps

Rest 90 seconds between sets

5 sets

Beginner use 45 lbs

Intermediate use 65 lbs

Advanced use 95 lbs

Then:

10 Sit ups on decline bench with 45 lb barbell.

Make sure to sit up vertebrae by vertebrae (don’t sit up with an arched back, but a rounded back)

5 sets

Then:

Cool Down