W7D2

WEEK 7: Day 2

WORKOUT: LOWER BODY

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WARM UP: Full Body 2

• High Knees - 20
• Butt Kicks - 20
• Lateral Lunge - 5/side
• Overhead Lunge w/ Calf Stretch - 5/side
• Lunge w/ Chest Opener - 5 x 3sec/side
• Prone Row - 5
• Reverse Shrug to Toe Touch - 5
• Shoulder Dislocates - 15

BUY IN:

• Run - 800m

WORKOUT:

BLOCK A -

• Back Squat - 3 x 8
• Walking DB Lunge - 3 x 15 each leg
• Leg Extension - 3 x 20
• Seated Leg Curl - 3 x 20
• Cable Pull-Through - 3 x 15
• Standing Calf Raise - 3 x 25

CORE: 10min AMRAP

• Leg Tuck - 15
• Oblique Leg Raise - 20/side
• Russian Twist - 60

BUY OUT:

• Run - 800m