Workout of the Day!

FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307

Lower Body Focus Workout
Warm up:
Moderate Bell Swing/Catch/Squat
1,2,3,4,5,4,3,2,1
(Perform # on both Swing and Squat)

Gym Boss Cadence Day…. 4 Second Cadence x 7 L/R or 14 reps total:
All Superset with 30 Second Sets of Sumo Squats. FUN!

Work Out:
Over Shoulder Sandbag Squats Left/Right
30 Seconds HEAVY Sumo Squats
Single Bell Front Squats Left/Right
30 Seconds HEAVY Sumo Squats
Rest

TRX Pistol Left/Right (weight or no weight)
30 Seconds HEAVY Sumo Squats
Split Lunge Left/Right
30 Seconds HEAVY Sumo Squats
Rest

Sandbag Back Squats
30 Seconds HEAVY Sumo Squats
Heavy KB Deads Left/Right
30 Seconds HEAVY Sumo Squats
Rest

Optional: Multi Directional Lunge with bell or sandbag held any way you choose.
2 times around the Clock

Liberty Special: With Two Ketttlebells: Perform 3 sets of this non-stop: Suitcase Deadlifts x 5, Suitcase Split Lunge x 5, Kb front squats x 5 = OUCH!

End: 3 second Cadence: Hold at top and then at bottom
1. Back Squat
2. Jump Squats – No hold at top =)
3. Goblet Squat
4. You choose one….

Happy Leg Day!
Liberty