W4/D3

WEDNESDAY *5 min. dynamic warm up* QUADS: Superset - Leg press (narrow stance)... 3 sets x 10 reps - Leg press (wide stance)... 3 sets x 10 reps - DB step ups (R. leg) ... 3 sets x 12 reps - DB step ups (L. leg) .. 3 sets x 12reps - DB alt. walking lunges... 3 sets x 20 reps CALVES: - Seated machine calf raises (toes-in)... 3 sets x 15 reps - Seated machine calf raises (toes-out)... 3 sets x 15 reps - Seated machine calf raises (neutral stance)... 3 sets x 15 reps ABS: - Med ball lying toe taps ... 3 sets x 15 reps - Med ball overhead scissor kicks .. 3 sets x 15 reps - Med ball alt. leg raises with reach .. 3 sets x 15 reps KEY: BB= Barbell DB= Dumbbell KB= Kettlebell SA= Single Arm SL= Single Leg