Wednesday Leg Blast

I've been doing variations of this workout for the past 3 weeks. Pretty good leg blaster. Even better when doing with a friend. Here goes:

Warm up: 1 to 1 1/2 mile run

Weighted squats (5 sets of 5 reps)

a)45lb-5 b)60-5 c)70-5 d)80-5 e)95-5

Single leg squats (back leg elevated on a bench)

3 sets of 8 reps

a)9lb-8 b)12-8 c)15-8

Stability ball hamstring lifts (3 sets of 10 reps)

Weighted calf raises (3 set of 15)

a)42-15 b)45-15 c)55-15

Grip training timed sets (2 sets of 1 min, 30 sec.)

Grip plate or grip asst on dumbbell.

I use Grip 4orce for my dumbbells. They slip right over the handle part of the weight. There's a picture below of them.

Run a 1/2 - 3/4 of a mile.

Stretch

Done!!!