Long Lean Legs
Warm up with cycling 5 mins
Squats with bench under butt 10 reps feet together, 10 wide toes point out
Stiff leg dead lifts 12 reps
Leg press feet are shoulder width a part press for 1 min
Jump squats 12 reps
Hip extensions on ball 45 lb plate 15 reps hold at top 3 sec
Lunge and row (forward lunge place weights down row back) 10 each leg
Skipping 1 minute
Rest for 1-2 minute repeat for 30
