Day 2: Legs and Core>>
1/ Sumo Deadlift (above): 3 sets, 6-8 reps. Rest: 60 sec.
Stand with feet double-shoulder-width apart and toes turned out 45 degrees. Bend your hips back, reach down, and grasp the bar with hands inside your knees. Drive through your heels to
extend your hips and pull the bar up until you’re standing tall.
Trainer Tip: If you train in a gym that frowns on deadlifting, place a yoga mat under the plates. It will muffle the sound when you return the bar to the floor, as well as protect the floor from damage.
2/ Dumbbell Front Squat (below): 4 sets, 20 reps. Rest: 30 sec.
Hold dumbbells at shoulder level and stand with feet shoulder width. Bend your hips back and squat down as low as you can without losing the arch in your lower back. Drive through your heels to come up.
Trainer Tip: Don’t let your heels come off the floor. If they do, sit back more as you squat down.
3/ V-up Crunch: 4 sets, As many reps as possible. Rest: 30 sec.
Lie on your back on the floor and extend your arms over your head and your legs in front of you. Crunch your torso upward while simultaneously raising your legs so your body forms a V shape.
4/ Calf Raise: 4 sets, 20 reps. Rest: 30 sec.
Use a standing calfraise machine, or stand on a block or step and hold a dumbbell in one hand while the other balances you. Lower your heels until you feel a deep stretch in your calves and then drive the balls of your feet into the platform to raise your heels.