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Check Out Our Photo Gallery - Weight Training Program
Legs and Back Week 3 and 4
 
Do Day 1 Do one Group Power Clean/Hip Rock 'N Raise then repeat then move on to next group
Power Clean 3x10 RepsLight Weight Stand behind bar resting on the floor squat down keep head Up and back straight lift weight up close to you body then drop into a squat catching the weight on you upper chest.Form is very Important
   
Hip Rock 'N Raise 3x30 Sec Put feet together indian knees out raise legs toward chest and then extend lower back toward the sky
   
 
Jump Reverse Legs Lunge 3x20 Sec Change Legs each time

Start in a lunge with dumbbell by you side jump in the air and switch legs then repeat. keep back straight and use light weight

   
Lawn Mower 3x15 Sec Each Arm rest one elbow on you knee, then pull weight from floor to waist with other hand
   
 
Jump Squat 3x30 Sec Do a Squat with hands down on you side. Explode out of squat jumping into the air.
   
Heavy Pants 3x30 Sec place one foot forward and keeping knees bent, bend at waist, keep back flat. Lift weights from from forward foot up to waist keeping elbows close to sides.
   
 
Straight Leg Dead Lift 3x30 Sec Keep legs straight bend at waist and lower 45 pound bar to the floor then stand up keeping arms and legs straight. A Slight bend is ok.
   
Chest Supported Row 3x30 Sec Lay on an incline bench with chest on the bench. Lift two dumbbell straight back bringing shoulder blades together.
   
 
Squat Jack 3x30 Sec Do jumping jacks from a squat position
   
Inverted Row 3x30 Sec Place weight on saftey bars of the squat rack. Lay down below the bar and pull yourself up and down
   
 
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