Thursday's You Can't Come Out Leg Day...


Couple key points before we get started.

1. All squat motions start with your hips not your knees.  That means you need to sit back like you are going to sit on that toilet bowl.  If you bend your knees first, the knees would travel forward over the toes and goodness knows if you did that, you will be pooping on the floor.  Eeeewww!   Hips go BACK

2. The depth is parallel.  That means the crease of your hips is at the same level as the top part of your knee.  If you don't get down that far, you will be missing the fun Delayed Onset of Muscle Soreness that WILL happen

3.  Lunge moves or split squat the back knee does NOT have to touch the floor.  The leg part must be parallel to the floor for the rep to be a good one.

4.  Move as quick as you can from one exercise, or rep to the next to get the conditioning element out of it.  However, if you feel like you are going to DIE...go ahead.  The Coronado Virus will kill you too.

This week, instead of FIVE sets of 20 reps, we are going to consolidate it by one set.  So...You will be doing FOUR rounds of 25 reps!

Complete the following as a round.  You are to do FOUR  TOTAL ROUNDS in this order.

1. Squat x 25

2a. Split Squat: (left foot forward of the rear by a good long stride distance of the right) x 25

2b. Split Squat: (right foot forward) x 25

3. Squat (again) x 25

4a. Rear Stepping Lunge moving the right leg back: x 25

4b. Rear Stepping Lunge moving the left leg back: x 25

5.  Squat w/ momentum up onto the tippy toes: x 25

6.  Jump Squat:x 25  Just leave the ground by an inch or so.  No need to slam dunk basketballs.  Make sure to land soft by absorbing the shock bending the knees upon impact.

7. Jump Lunge: X 25  Get into the split squat stance, spring up and switch your leg position in the air land soft, spring back up changing the leg position back to it's original starting position.  Count will be 1/1, 2/2, 3/3 etcetera etcetera....

THAT is ONE complete set.  You have THREE  MORE additional rounds.

Don't punk out.  #6 and #7 are going to GAS the fuck out of you.  Rest only as needed but keep moving

Drink plenty of water...even during the round if you need to.

If you feel faint of heart, dizzy, light headed, or your going to have a coronary...GOOD!  You're doing it correctly.  Suck it up buttercup, rub some dirt on it, put your mouthpiece back in and tighten up your chin strap..This road is going to get bumpy!!!!  Muahahahahahahahaha

You will be doing the "Harry Shuffle" by Friday afternoon if not immediately.  You'll be able to scratch you now lifted ass by scratching the back of your head.  That's where you'll find your butt.

Giddy the fuck UP!

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