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| Do Day 1 Do one Group Squats/Side Obliques Right/Side Obliques Left then repeat move on to next group |
| Squats |
1x10/1x8/1x8/1x6 Reps |
Squat keeping knees from going over the Toes working hard to get to a parallel Position much like sitting in a chair. Go Down Slow then Elxplode up. |
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| Side Obliques Right Side |
4x10 Reps |
Lay on your right side and keep legs straight put arm across right arm across stomach and left arm on head. raise you legs and torso toward each other. |
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| Side Obliques Left Side |
4x10 Reps |
Lay on your left side and keep legs straight put arm across left arm across stomach and right arm on head. raise you legs and torso toward each other. |
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| Side Lunges |
3x10 Reps Left and right side Use light wieght |
do set of 20 going back and forth keeping one leg straight and then reversing to the other side. |
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| In and Out Situp |
3x20 Reps |
Sit on with legs extended and hands on the ground holding your legs up and bring legs to chest and back out |
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| Calf Raises |
2x25 Reps |
affix band elbow high to a pole stand perpendicular with arm away from the fence while keeping elbow on your side pull arm from stomach out (dont over extend). |
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| Hip Rock N' Raise |
3x25 Reps |
Put feet together indian knees out raise legs toward chest and then extend lower back toward the sky |
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| Dead Lift |
1x10/1x8/1x8/1x6 Reps |
Bend knees like a squat with bar in front of you grab bar and keep head up looking toward the sky use your legs to lift the weight to a standing position and lower back down keep back and head up. |
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| Seated Bicycle |
3x20 Reps |
keep legs out in front and hands on the ground by you side move you legs in a bicycle motion being sure to go forward and in reverse. |
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