Workout Schedule – March

Week 2 Day 3 – Legs

Superset 1 – 4 sets

Landmine single leg deadlift to step back lunge - 10 each leg

using the landmine barbell, hold the bar in one hand, bend over kicking other leg back stretching hamstring then stand, then step back into a lunge.

Double jumps - 30 sec

alternate hopping between a squat to a lunge.

Superset 2 – 4 sets

Kneeling squats - 10 reps

use a smith machine or barbell on your back and kneel down, place a pad or mad under your knees, then sit back driving hips back so your glutes sit on your feet, keep back straight then press back up and squeeze glutes when you return to starting position.

Switching lunges - 30 sec

Lunge to lunge, jumping, alternating.

Superset 3 – 4 sets

Bosu Single leg RDL - 12 reps each leg

Hold DB in hand then reach to opposite foot while other foot kicks back, keep knee mostly straight so it stretches the back of your leg, push through heel on ground.

Up and Over Bench Taps - 30 sec

using a bench, place one foot on the bench, one on the ground, step up and lift other leg up and tap on other side of bench, keep lifting up and down tapping side to side on the bench, then switch legs.