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.