TUES (LOWER BODY)

5 May by Zach Birdwell

Static Warm Up
High Knee Jog in place x 30 seconds
Sprint in place x 30 Seconds
Knee Pulls x 10 each leg
Ham Pulls x 10 each leg
Side Lunge x 5 each leg
Front Lunge x 5 each leg
Air Squats x 10
Jumping Jacks x 30 seconds

Work Out – Lower Body

Donkey Kicks: 4×10 Each Leg
https://youtu.be/Im5nE3J558k

Air Squat: 5 × 20
https://youtu.be/C_VtOYc6j5c

Wall Sit: 10 × 20 Seconds
(20 second break in between reps)
https://youtu.be/y-wV4Venusw

Bulgarian Split Squat: 3×12 each leg
https://youtu.be/JLEyaXRMv8o

Calf Raise: 4×25
https://youtu.be/UV8gOrHmuKc

Squat Jumps: 4×10
https://youtu.be/72BSZupb-1I

Side Lunges: 4×8 Each Leg
https://youtu.be/qCA8E-dF8cI

Single Leg Squat : 4×5
(Hold onto something for balance if you need to)
https://youtu.be/uJ4eA2wUXdw

Squat Jumps: 4 × 10
https://youtu.be/Kq5lZ4o26Ho

Core
4 Min Plank
Plank – 30 seconds
Rest – 15 seconds
repeat for a total of 8 times
https://youtu.be/pvIjsG5Svck

Speed/Cardio
Pro Agility x 10
(15 Seconds between Reps)
https://youtu.be/VJF5ZEiwU4Y

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