TUESDAY

LEGS HIGH VOLUME


WARM UP 3 Rounds

10 ES - Plank Kick Through

30 Reps - Bent over Jumping Lunges 

20 Reps - Weighted In n Out Jump Squat





3 Rounds 

20 Reps - Box Sit Jumps 

10 Reps EL - BB Overhead Reverse Lunge (use any type of bar or weight)

10 Reps EL - Straight One Legged Dead Lift 





3 Reps 

10 Reps EL - Modified Pistol Squat

(Resist on the way down) 

10 Reps - Air Squat Double Pump 

20 Reps - Ice Skaters





HIIT 2 Rounds No Rest

30 Sec - Weighted Curtsy Lunges

30 sec - DB Squat to Twist press

30 sec - High Knees





3 Rounds 

20 Reps - Banded Straight Leg Dead

10 Reps ES - Curtsy Lunge

30 Reps - Jumping Lunges 





3 Rounds 

10 Reps EL - Banded Donkey Kicks 

15 Reps - Elevated Toes Straight Leg Deads

10 Reps - Box Jump kick back (variation, step ups) 

(Use stairs or a chair)






3 Rounds NO REST

10 ES - Plank Kick Through

30 Reps - Bent over Jumping Lunges 

20 Reps - Weighted In n Out Jump Squat




TEXT ONLY 

WARM UP 3 Rounds

10 ES - Plank Kick Through

30 Reps - Bent over Jumping Lunges 

20 Reps - Weighted In n Out Jump Squat

3 Rounds 

20 Reps - Box Sit Jumps 

10 Reps EL - BB Overhead Reverse Lunge 

10 Reps EL - Straight One Legged Dead Lift 

3 Reps 

10 Reps EL - Modified Pistol Squat

(Resist on the way down) 

10 Reps - Air Squat Double Pump 

20 Reps - Ice Skaters

HIIT 2 Rounds No Rest

30 Sec - Weighted Curtsy Lunges

30 sec - DB Squat to Twist press

30 sec - High Knees

3 Rounds 

20 Reps - Banded Straight Leg Dead

10 Reps ES - Curtsy Lunge

30 Reps - Jumping Lunges f 

3 Rounds 

10 Reps EL - Banded Donkey Kicks 

15 Reps - Elevated Toes Straight Leg Deads

10 Reps - Box Jump kick back (variation, step ups) 

(Use stairs or a chair)

Cardio HIIT 

10 ES - Plank Kick Through

30 Reps - Bent over Jumping Lunges 

20 Reps - Weighted In n Out Jump Squat