Leg Day Intervals

Here are just a few of the workouts i like to do in between the squat rack and deadlifts. Remember to use lighter weights and higher reps. Trust me, your legs will burn. And do these slow & controlled to get the full benefit out of each work out.

1. FRONT SQUAT
Feet should be shoulder width apart and toes pointed forward. Hold barbell to chest touching your shoulders, squat slowly and get as low as you can without pushing your knee over your toes. Keep your chest as upward as possible, and come back up pushing through your heels. And most importantly, SQUEEZE those buns each rep (Keep your core nice and tight for control) Repeat 15 times at a comfortable weight

2. SIDE LEG RAISES (with cable)
Place foot in ankle strap, take one step to the side, adjust cable to 5-10lbs, raise leg to the side, keeping your chest up and back straight, and bend your stationary leg slightly for balance. Return to start and repeat 20 times

3. CURTSY LUNGES (cross lunges)
Start with your feet slightly wider than shoulder width. Barbell should be resting on your shoulders (use a towel if it starts to hurt) Bring one leg back as if you were doing a curtsy. Pop back up, pushing through you heels to engage your hamstrings, and squeeze. Do the same for the other side (Both sides are one rep) Repeat until fail

Complete Ab Workout

Repeat This Routine 3 Times

1. 12 hanging leg lifts (off pullup bar for more extension)

2. 20 incline sit ups

3. 10 incline sit up twists (each side)

4. 1 minute mountain climbers

5. 20 incline side crunches (each side)

6. 20 bottoms up (legs starting off bench)

7. 20 cable crunch (forward at desired weight)

8. 20 side cable crunch (each side at desired weight)

You'll definitely be sore after this workout, but remember to stretch!!

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