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

 

• Barbell stiff legged deadlifts

• Hack squats (wide stance)

• Pendulum squats

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

• Leg curls

• Seated calf raises 

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• V-Bar tricep pushdowns

• Dumbbell skull crushers

• Dumbbell kick backs

• Rope tricep pushdowns

• Single arm extensions 

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   finish with the following 

    

• Interval training on the bike or treadmill - 30 second sprints into 30 seconds average pace x15 or 200m sprints on the rower x 5 with 45 seconds rest in between

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