In Gym

Day 12 - Legs

• Back Squat (3x10)
• Single Leg Romanian Dead Lift (3x10 each side)
• Box Jump (3x12)
• Lateral Box Step Up (3x12)
• Single Leg Bridge (3x12)

Back Squat

3 Sets of 10 Reps

1. Take the bar out of the rack with it resting on your rear shoulder muscles. Take two big steps back and stand with your feet roughly shoulder-width apart, toes pointing slightly out.
2. Brace your core and keep your chest up. Take a big breath.
3. Bend knees and use the same range of motion as you would in an air squat to drop down into the bottom squat position
4. Exhale as you push up out of the bottom back squat position

Some key points to remember:

• Try to push your elbows forwards before you start the lift. This may feel slightly uncomfortable but it will help you maintain a strong position.
• Keep your knees in line with your toes. Avoid letting your knees cave inward but instead push your knees out.
• Also Your weight should be on your heels and mid-foot throughout the lift. If you go onto the balls of your feet you’re in a weaker position that puts extra pressure on your knees.

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Single Leg Romanian Dead Lift

3 Sets of 10 Reps

1. Stand balancing on your right leg and hold a dumbbell with your left hand in front of your thigh.
2. Sit your hips back as if you were being pulled by a rope attached to your waist., and allow your right knee to bend slightly. Your left leg should be straight (it's OK if there's a slight bend in the knee) and in line with your body throughout the rep.
3. Keeping your back flat, continue to bend at the waist until the dumbbell is at about mid-shin height (this ultimately depends on your hamstring flexibility).
4. Drive through your heel and push your hips forward to stand up to the starting position.

Box Jump

3 Sets of 12 Reps

1. Stand in front of the box with feet directly under the hips and hands by your side.
2. Lower yourself into the jumping position by bending at the knees and hips. Keep your head up and back straight.
3. Explosively jump from the crouched position whilst swinging the arms.
4. Land softly on the center of the platform absorbing the impact with your legs.
5. Stand tall.
6. Return to starting position by either jumping backwards off the box, or by stepping down and repeat the movement.

Lateral Box Step Up

3 Sets of 12 Reps

1. Stand on the side of the plyo box holding dumbbells or kettlebells at side. This can also be done without weight if this is too challenging.
2. Stomp on the box with the leg closest to the box and immediately contract quad and glute to explosively drive body up
3. Fully extend your leg and drive opposite knee up until thigh is parallel to ground
4. Bend the knee and hip to lower to starting position
5. Perform set with other leg

Single Leg Bridge

3 Sets of 12 Reps

1. Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg toward the ceiling. Draw your belly button in toward your spine and perform a pelvic tilt, tucking your hips under toward your ribs.
2. Pressing your heel into the floor, lift your hips up, keeping your body in a stiff bridge position.
3. Slowly lower your body to the floor and repeat three sets of 12 reps on each side.