5 sets of 12 narrow stance backsquat, immediately followed by 12 heels touching stance backsquat

Note: Increase weight each set to a moderate weight. Pay special attention to the position of the feet, this is the whole point of this exercise! Rest 90 seconds between sets.

4 sets
20 alternating reverse lunges, immediately followed by 12 leg extensions with a 1 second hold at the top of each extension

Note: Use a medium to heavy weight on the lunges and a weight that feels moderate heavy and doable for 12 reps on the leg extensions. If using a dumbbell for the ext...

15-10-7
Child makers (see video for modification)
weighted sit ups (crunches as modifications)
400 meter run or 2 minute run/ 600 meter run or 3 minute run last set

Order of workout is as follows:
15 Child makers
15 Weighted Sit-ups
400 meter run or 2 minute run
10 Child makers
10 Weighted Sit-...