Friday the 13th High Intensity Legs

April, 13, 2012

Friday the 13th left all of us on the floor once again. This challenged endurance with body weight and some added weight. There are some of us prepping for a show and others who just like the way we train. Training has changed now transitioned into more endurance for conditioning in weight loss.

Calves:
4 sets of standing weighted barbell calf raises, 4 sets of weighted barbell on traps with feet on uphill wedge, 4 sets of lateral tibialis raises, 4 sets of seated calves all x 15 reps each.
Parking lot lunges 250 feet

TRX standing 1 leg squat each leg x 15
Glute kick backs x 15
Abd crunches x 25
Standing sumo barbell squats x 15
DB Sumo squats
35 30 50 70 x 15 each
Seated leaning back scissor legs 15 per leg

Repeat above except
starting with leg press 45# plate each side with a 25# plate on one side feet close together low for tear drops x 15 full range of motion must hit bottom
then continue with same rotation as above

Repeat above starting with leg press.

Last set
Seated db bicep curls x 15 either 20 or 25#
Standing shoulder clean and press with weighted bar x 15
Leg press repeat same weight feet close together and low for tear drops must hit bottom full range of motion
TRX jumping squats x 25

That's it, just this left all of us on the floor. Everyone put forth 125% of their work and energy into this session. We are a strong group and determined to succeed.

Happy Training
Nancy Onyett, FNP-C   @pyramidmedicine, Facebook Nancy Onyett
Craig Tinnelle, Trainer, @craigtinnelle, Facebook Physiques Gym, Phoenix, Arizona