5 sets of
16 narrow stance goblet squat, immediately followed by 16 heels touching stance goblet squat

Note: Use a moderate weight. Pay special attention to the position of the feet, this is the whole point of this exercise! Use a book to elevate your heels. 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 medium that you can do for 12 reps on the leg extensions. Raise yourself up enough so that y...

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-...