W1/D3

WEDNESDAY *5 min. dynamic warm up* QUADS: Superset - DB alt. side lunge... 3 sets x 12 reps - DB alt. forward lunge... 3 sets x 16 reps - DB bulgarian split squat (R.leg).. 3 sets x 10 reps - DB bulgarian split squat (L.leg) .. 3 sets x 10 reps Superset - DB seated squats... 4 sets x 15 reps - DB sumo jump squats... 4 sets x 10 reps CALVES: - DB standing calf raises (toes-in) ... 3 sets x 15 reps - DB standing calf raises (toes-out) ...3 sets x 15 reps - DB standing calf raises (neutral stance)... 3 sets x 15 reps ABS: - Reverse crunches ... 3 sets x 15 reps - Suitcase crunch .... 3 sets x 15 reps - Mountain climbers .... 3 sets x 15 reps