Legs / Calves / Core

Warm Up

Bike intervals

15 minutes

Workout

Smith standing calf extension

4x20 | 1:1:3:0 | 45 second rest

Duck calf raise

3x12-15 | 1:0:2:0 | 45 second rest

Elevated heel smith squat / Seated leg curl

4x12-15 | 1:0:2:1 | No rest

Smith bulgarian squat / Smith SLDL

3X10-12 | 1:0:1:0 | No rest

Leg extension / Cable abduction

3x12-15 / 10-10 | 1:1:2:0 | No rest

Circuit

Box jumps - 10

Hanging leg raises - 10

Hip touches - 10

5 rounds for time

#Legs #Glutes #calves