Hey happy football Sunday!
This morning was leg day with Alicia! Here is the workout:
Workout: Legs (If your brave attempt to add the 10 burpees between each set)
Superset 1: 4 sets x 8-12 reps for all supersets
-Squats with bar and added weights (get booty at least equal to parallel a little lower if you can "ass to grass")
-Stiff leg deadlifts
-Bent knee deadlift
-Sumo squat with bar and weights
-Single leg hamstring curl
-Narrow leg squats with bar and weights
-Step up with weights onto box then back into a lunge (8 on each side)
-Cable kickback (straight back)
-Pistol squats on box
-Cable side kickouts
12 sprints on the bike. Choose whatever resistance and time you would like I suggest 30 seconds on at level 9, 30 seconds recovery at level 5.
Have fun crawling out of the gym!