There isn't a REAL substitute for heavy squats and other heavy leg movements. BUT, we can do the best we can with explosive movements (one of our key techniques for training without weights). I am going to stay away from using a weighted backpack this week for legs and just go for raw explosive power to get the burn we want/NEED.
Dec 3rd, LEG DAY (EXPLOSIVE)
------------
10m 20m 30m Shuttle Runs, Try and increase sprint speed as your continue.
rest 30 - 45seconds, Do 5 sets. if possible, time your runs.
------------
25 reps burpees
25 reps squats
25 mountain climbers
Repeat twice
------------
Jump Squats
3 sets of 20, rest 30 seconds
JUMP AS HIGH AS POSSIBLE.
Jumping lunges
20M of lunges, turn around perform a 30 second air squat hold
go back to where you started.
do this 2 more times, 3 sets / 120M Total
Broad Jumps
Jump as far sideways as possible and then back
if you have a bench to jump over, that would be best.
Max distance sideways, max vertical jump combo
------------
Lets finish strong. Repeat your warm up springs. measure time to view fatigue.
10m 20m 30m Shuttle Runs, Try and increase sprint speed as your continue.
rest 30 - 45seconds, Do 3 sets.
Stretch, Drink/Eat within 30 minutes. Get after it everyone!
Thursday will be a (Rest Day), but i am going to post a Monthly Challenge for everyone
looking for a bonus workout.
No comments:
Post a Comment