Jatin

- Run at a good pace for you 
- Increase speed and intensity as you progress
- 200 meter run followed by 200 meter jog rest

Running

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Superset legs

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Core superset

Day 4 Week 1
(Lower Body)

James

Day 1 Week 1
(Push Day)

Day 2 Week 1
(Pull Day)

Day 3 Week 1 
(Conditioning)

Day 5 Week 1
(Upper Body)

Day 6 Week 1
(Long Run)

Day 1 Week 2
(Push Day)

Day 2 Week 2
(Pull Day)

Day 3 Week 2
(Conditioning)

Day 4 Week 2
(Lower Body)

Day 5 Week 2
(Upper Body)

Day 6 Week 2 
(Long Run)

Day 1 Week 3 
(Push Day)

Day 2 Week 3 
(Pull Day)

Day 3 Week 3
(Conditioning)

Day 4 Week 3 
(Lower Body)

Day 5 Week 3
(Upper Body)

Day 6 Week 3
(Long Run)

Day 1 Week 4
(Push Day)

Day 2 Week 4
(Pull Day)

Day 3 Week 4 
(Conditioning)

Day 4 Week 4
(Lower Body)

Day 5 Week 4
(Upper Body)

Day 6 Week 4
(Long run)

Day 4 Week 1 (Lower Body)

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