Biiiiiiiiiiiiiiiiiiiiiiiiiiiig Legs!

Biiiiiiiigggg Legs! J

LIFT Heavy!

*Key Points: Bring a KB so you can do the cardio in between. All your lifts should be NO more then 10 reps (max), I’d like to say more like 8- PLEASE!!!!*

Set #1

• Free Weight Squats (otherwise use the Smith Machine)
• Barbell Stiff Leg Dead Lifts
• 30 second KB Swings: 4 Lateral Burpees; X2

Set #2

• V-Squat
• Leg Curls (One leg at a time; alternate at the bottom of the lift!)
• 30 second KB Swings: 4 Lateral Burpees; X2

Set #3

• Leg Extension
• Step Ups (weighted with cables)
• 30 second KB Swings: 4 Lateral Burpees; X2

Set #4:

• Butt Raises (bench in between cables, bend one leg, hook other heal of foot in strap, lift back keeping leg with a slight bend!) BURN!!!!
• DB Single Leg Stiff Leg Dead Lift (complete 10); Resisted Butt Lifts (10) (Put heal in the other cable strap, in bent over position with DB in arm at the ground, raise the other leg hook to the cable!) BURN!!

Around the Gym: 2-25lb plates (one in each arm) complete 16 lunges; 20 stationary calf raises. Continue until you went around the WHOLE gym!

ENJOY!!

~Jess~