Mini-Cardio
Bike w/ higher tension is best
15-minute Warmup
Tension squats- Use a barbell or a smith machine for these. These are just like normal squats, but you are not locking out at the top. Keep constant tension on your quads. These should absolutely suck!
112 Leg extensions - On your seated leg extension machine, complete the following reps on your left leg, then right leg, then both legs together. 1 set = 10 L, 10 R, 10 together. 4 sets.
Single-leg leg press- Complete 10 reps on your right leg, 10 reps on your left leg, then 10 reps together = 1 set. No break between changing legs, only break after all 30 reps are done. 4 sets.
Cable front squats x Cable duck walks- Attach a t-bar to your cable set at the lowest setting. Hold the t-bar up under your chin standing close to the cable tower and complete 12 front squats. Immediately after, increase the weight, get down into squat position and take 4 steps back then 4 steps forward- repeat this walking sequence 5x = 1 set. 4 sets of each.
Calf raises- Standing/seated, your preference. 4 sets of 15-20 reps.
CORE:
Complete as a circuit.
Rest after each completed round, not between exercises! 4 total rounds.
• Feet flat crunches- 10 reps
• Feet at 90° crunches- 10 reps
• Feet straight up crunches - 10 reps
• L Side crunches - 10 reps
• R Side crunches - 10 reps
