LEGS
Leg Press - 3x8 - 410 lb
Suspension Squat Jump (Strap) - 3x20 - R: 60 sec
Swiss Ball Hip Extension (Swiss Ball) - 3x8
Swiss Ball Leg Curl (Swiss Ball) - 3x20 - R: 60 sec
Reverse Walking Lunge (Dumbbells) - 3x8 (each side) - 54 lb
Mountain Climber on Sliders (Sliding Discs) - 3x20 - R: 60 sec
Dumbbell Romanian Deadlift (Dumbbells) - 3x8 - 54 lb each
Kick Butts - 3x20 - R: 60 sec
Unstable Single-Leg Calf Raise (Dumbbells) - 3x8 (each side) - 54 lb
Suspension Trainer Single-Leg Squat Hop (Strap) - 3x20 (each side) - R: 60 sec
Diet
*Wednesday:*
Breakfast: Chicken sausage with egg, roasted potatoes, and an apple
Snack: Greek yogurt, strawberries, and almonds
Lunch: Turkey breast, basmati rice, and mushrooms
Snack: Protein shake and grapes
Dinner: Mackerel, brown rice, asparagus, and salad leaves with vinaigrette
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