DROP SET WEEK
Complete the following exercises  with 45 seconds rest in between sets.  3 sets for 8-12 reps  (if you can't get out 8 reps the weight is to heavy and if you are getting more than 12 reps out the weight is to light. If you feel like you can, make everything 4 sets. Tempo 2-1-2
After the exercise drop the weight by 50% and perform it again for a higher rep count of 12-15 reps. Then have your rest.

 

• 45 degree leg press

• Smith machine split squats

• Pendulum squats

• Front barbell squats

• Walking lunges (10 steps up and back is 1 set)

• Hack squats

• Seated calf raises 
   

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   finish with the following 

    3 rounds​

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• Planks 1 minute

• Crunches 45 seconds

• Leg raises 45 seconds

• Rope crunches 45 seconds

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