Tuesday, November 23, 2010

Leggy legs legs

Warm-up: None needed. But run half a mile or so if you really want to.

Do this first part as a circuit 4-5 times as fast as you can:

Exercise

Weight/Resistance

Sets x Reps

Comments

Plyometric Side-to-side Push-ups

Body weight (on your feet or on your knees)

12-20 reps each side

Stack 1-3 25-35lbs plates on the ground as your platform

Kettle Bell Swings (one arm)

20- 50 lbs (whatever is comfortable without straining your back)

10-15 each side

Power from your hips

Speed Squats

Body weight

35-50

Squat down at least until your thighs are parallel to the ground, go further if you can

Pull-ups

Bodyweight or with assistance

8-15

Overhead Walking Lunges

25 lb EZ bar + weight (5-10 lbs each side)

12-24 steps total

Keep elbows locked overhead to stabilize weight

Now do this:

Exercise

Weight/Resistance

Sets x Reps

Comments

Leg Press

Push yourself

3 x 12-15

Super-set leg press and ab exercises for added difficulty

Russian Twist and/or Double Crunches

10-15 lbs medicine ball or weight

3 x 10-12 each, or 25 of one exercise

Cool-Down: Stretch if you need to. Make a protein shake.

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