Leg Day: Power & Explosion

Warm up: Dynamic Treadmill Work

• Forward Sprint 30 seconds                           4 sets
• Lateral Shuffles 30 Seconds each side           4 sets
• Reverse Jog 30 seconds                                4 sets

Round 1: Strength & Joint Warm up

• Leg Extensions                                           3 x 15  light to heavy                      
• Leg Curls                                                   3 x 15  light to heavy   

Round 2:

• Squats with Bar (135 to 315 pounds)            5 sets: 15, 12, 10, 8, 6

Round 3: Explosion

• Squat Jump with Bar (135 lb)                      5 sets: 10

Round 4: Hamstrings

• Straight Leg Dead-Left                              3 sets: 10, 8, 6

Round 5: Caves

• Seated Cave Raises                                   5 sets: 15, 12, 10, 8, 6

Cool Down: Stretch

• Down Dog & Arm Stretch
• Hamstring Stretch
• Inner Thigh
• Twists
• Rollover

Training Location: 2505 Newpoint Parkway NE
Lawrenceville Ga, 30043

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