Legs and Back.md

Legs and Back

(end with Ab Ripper X)

warm ups

1. Balanced Lunges
2. Calf Raise Squats
3. Reverse Grip Chin-Ups
4. Super Skaters
5. Wall Squats
6. Wide Front Pull-Ups
7. Step Back Lunge
8. Alternating Side Lunge
9. Closed Grip Overhand Pull-Ups
10. Single-Leg Wall Squats
11. Deadlift Squats
12. Switch Grip Pull-Ups (switch every 2 reps)

water break

13. Three-Way Lunge
14. Sneaky Lunge
15. Reverse Grip Chin-Ups
16. Chair Salutations
17. Toe-Roll Iso Lunge
18. Wide Front Pull-Ups
19. Groucho Walk
20. Calf raises
    • Toes Out
    • Toes Parallel
    • Toes In
21. Closed Grip Overhand Pull-Ups
22. 80/20 Siebers-Speed Squats
23. Switch Grip Pull-Ups