Leg Workout 071208

LEG WORKOUT-071208

ROUND ONE: NO REST

1. LEG EXTENSIONS- 25X/GOAL WEIGHT: MALES- 10 plates; FEMALES- 6 plates

2. WAVE DB SQUATS-5X + DB SQUAT JUMPS-5X >5 SETS/GOAL WEIGHT: MALES-20# DBS; FEMALES- 12# DBS

*Rules: Wave exercises must be continuous. Do 5 squats and then right into 5 jumps; back to 5 squats then back to 5 jumps; etc.

Both exercises = 1 set

Make sure to have full range of motion on all exercises

ROUND TWO: NO REST

1. TWO-MOTION LEG EXTENSIONS- (2=1)- 25X/GOAL WEIGHT: MALES- 10 PLATES; FEMALES- 6 PLATES

2. WAVE 2-MOTION DB SQUATS-5X + 2-MOTION DB SQUAT JUMPS-5X>5 SETS/GOAL WEIGHT: SAME AS ABOVE

**Rules: SAME AS ABOVE

TWO-MOTION EXERCISES ALWAYS START FROM THE BOTTOM (LOWEST POINT OF YOUR SQUAT)/COME UP HALFWAY-GO BACK DOWN TO THE START AND THEN FULL MOTION (MINI-DOWN-FULL = 1)

ROUND THREE: NO REST

1. SMITH MACHINE SQUATS- 25X/GOAL WEIGHT: MALES- 185#; FEMALES- 115-125#

2. WAVE DB SQUATS-5X + DB BURPEES-5X>5 SETS/GOAL WEIGHT: MALES- 20#/FEMALES- 10#

**Rules: SAME AS #1

ROUND FOUR: NO REST

1. TWO-MOTION SMITH MACHINE SQUATS- 25X/GOAL WEIGHT: MALES- 185#; FEMALES- 115-125#

2. WAVE TWO-MOTION SQUATS-5X + TWO-MOTION BURPEES (BURP + BURPEE)-5X>5 SETS

**Rules: SAME AS ABOVE

SAME AS ROUND TWO

WAY TO WORK! PUSH THE ENVELOPE! SET THE TONE IN THE GYM!