W5D4

WEEK 5: Day 4

WORKOUT: LEGS

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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 -

• BB Back Squat - 6,6,4,4
• BB RDL - 12,12,10,10
• BB Sumo Deadlift - 10,10,8,8
• Leg Press - 12,12,10,10

BLOCK B -

• Leg Extension - 15,12,10,10
• Seated Leg Curl - 15,12,10,10
• Standing Calf Raise - 10,10,8,8

SUPERSET: 3 Rounds

• Add/Abductor Machine - 20/way

CORE: 10min AMRAP

• Heel Taps - 30
• Hollow Body Reverse Crunch - 10
• Banded Lying SL Tuck - 15/side

FINISHER: 10min AMRAP

• GHD Hamstring Curl - 10
• Pistol Squat - 5/side
• Box Jump - 5