Another Busy Day, Studying and A First Solid Leg Day of 2015

Real quick post. I spent the day preparing an instructor team to go to the field with one of our NOLS Southwest Outdoor Educator Courses. In a few days they will be headed out with ten students to the KOFA National Wildlife Refuge for two weeks of backpacking. We got our first solid leg workout in for 2015 and now I have to get studying. So I am going to quickly go through my routine for the day.

Workout: Legs
Morning Session:
HIIT Spin Bike Routine, 30 minutes

Afternoon Session:
Warm-Up:
100m High Knee March
100m High Leg Kick
Weight Training:
Back Squat, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, Vastus intermedius, vastus lateralis, vastus medialis and gluteus maximus)
Weighted Standing Calf Raises, 3 sets of 15-20 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, Vastus intermedius, vastus lateralis, vastus medialis and gluteus maximus)
25m Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
GHD, 3 sets of 15 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)

Have a Great Day!!