Workout of the Week- LEGS

Here you go KRAVERS! Legs Baby!
*45 mins, add weight with each set*

Smith Machine Squats (legs shoulder width)
Warm Up Set
Set 1- 15 reps
Set 2- 12 reps
Set 3- 10 reps
Set 4- 8 reps

Hack Squat
Warm Up set (start with no weight, only reach to MAYBE 25lb plates on each side! Point here is to go BELOW the 90deg angel!)
Warm Up Set
Set 1- 15 reps
Set 2- 12 reps
Set 3- 10 reps
Set 4- 8 reps

Leg Extension
Warm Up Set
Set 1- 15 reps
Set 2- 12 reps
Set 3- 10 reps
Set 4- 8 reps

**Run 6 sets of stairs**

Step Ups
Warm Up Set, Per set add weight! Hold the cable handles!
Set 1- 15 each leg
Set 2- 12 each leg
Set 3- 10 each leg
Set 4- 8 each leg

Leg Curl
Warm Up Set
Set 1- 15 reps
Set 2- 12 reps
Set 3- 10 reps
Set 4- 8 reps

Leg Press Machine
Warm Up Set
Set 1- 15 reps
Set 2- 12 reps
Set 3- 10 reps
Set 4- 8 reps

**Run 6 flights of stairs!**

Calf Raise Machine
Warm Up Set
Set 1- 15 reps
Set 2- 12 reps
Set 3- 10 reps
Set 4- 8 reps
*alternate with*
Swiss Ball Leg Curls
Warm Up Set
Set 1- 15 reps
Set 2- 12 reps
Set 3- 10 reps
Set 4- 8 reps

Cardio (30 mins) Steady State!
Treadmill (no HOLDING ON!)
Incline @ 12
Speed @ 3.5