Workout 2

lower body

Complete the following exercises in a row with 45 seconds rest in between sets. 4 sets for 6-8reps  (if you can't get out 6 reps the weight is to heavy and if you are getting more than 8 reps out the weight is to light. Tempo 1-1-2

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• Deadlifts

• Front barbell squats

• Smith machine split squats

• 45 degree leg press (single leg)

• Dumbbell stiff legged deadlifts

• Leg extensions 

• Leg curls

• Standing calf raises in smith machine
   

• Bonus round

• Hack squats 

• Wall sits

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   finish with the following​

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• Treadmill intervals - 30 second sprints into 30 seconds average pace x15

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