8/30/13 LEG DAY!

Stretch for 10 minutes.

1 set of Olympic Style Back Squats with 135 lbs. for 12 reps.
-Super set with 50 toe raises.
- 60 second rest before proceeding to next set.

1 set of Olympic Style Back Squats with 225 lbs. for 12 reps.
-Super set with 50 toe raises.
- 60 second rest before proceeding to next set.

1 set of Olympic Style Back Squats with 275 lbs. for 12 reps.
-Super set with 50 toe raises.
- 60 second rest before proceeding to next set.

4 sets of Olympic Style Back Squats with 315 lbs. for 8 reps.
-Super set with 4 sets of 50 toe raises.
- 60 second rest before proceeding to next set.

5 sets of Leg Extensions, only the top 30°, with 130 lbs. for 20 reps.
-Super set with 5 sets of Scissor Kicks for 30 reps.
-60 second rest.

5 sets of Leg Press Narrow Stance with toes NOT flared out with 450 lbs. for 20 reps.
- 60 second rest.

4 sets of Glute Ham Machine for 10 reps.
- 60 second rest.

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Osa McDonald (Athlete)