Winter Legs

A1: Weighted Box Single Leg step downs

3 x 8-10 reps

Hold a weight in front of you, use the medium height of the box, get those step downs in!!

B1: Ring Hamstring Curls

3 x 8-12 reps

Full video coming up! Set-up on your back with hands by your sides for support. Push hips high with bent knees. Start the rep by straightening your knees to just before the lock out. Then curl back in. This should be pretty heavy in the hamstring. Keep glutes squeezed and pelvis tucked. You shouldn’t feel anything negative in the lower back!

C1: Supported Sissy Squats

3 x 10-12 reps

Burn up those quads. Try to maximally lean back, touch knees to the floor and keep the hips nice and high.

D2: Death by Shrimp Squat

1-2 x 60s work

More reps than reasonable! Minimise the use of the back leg but keep moving for the whole minute. The aim should be to finish the set with the quad and possibly glutes on fire!