Day 74

LOWER BODY STRENGTH.

Warm up with a large lap.

Laying on a weight bench on your stomach, knees just at the end of the bench. Your partner is your resistance. They will need to push your legs down while you fight against it both up and down. Set of 15, three full sets.

With two 40lb dumbbells on a stool (upside down), push it 20yds, then back again. Your partner will be doing calf lifts until you are done. Switch for three full sets.

With elastic bands, feet slightly apart, stand on the middle section of the band, cross the handles and pull tightly. Keeping your legs apart with tension, walk sideways, not dragging your feet but lifting each step. Go 20yds and back, repeat for two sets.

With a 20lb dumbbell, straight single leg dead lift. The dumbbell should be in the right hand, left leg stays straight and on the ground while your right foot stays straight...as you lower the weight to your left leg, your right leg goes up and back. Try to not let the right leg touch the ground unless necessary. Set of 10 on each leg. Repeat for four sets.

Dead lift squats. Start with a bar with 25lb weights on each side, set of 15. Up the weight with 5lbs on each side, set of 12. Take off the 5lb weights and add 10lb weights, set of 10.

With 20lb dumbbells in each hand, lunges, 20yds and back. Partner should be riding the bike with heavy resistance until you get back. Switch for two sets.

Wrap a harness around you, and your partner's, waists. Partner should be putting a heavy amount of resistance while you sprint to the end of 20yds and back again. Switch. Repeat for three full sets.