Leg day

A lot of things have to go right over the course of the day to allow for a high-quality workout.  First, it starts with an adequate night's sleep the previous day, a good breakfast and lunch, and proper hydration throughout the day and during the workout session.  These ingredients mixed with what follows provides an excellent warm-up (exercise prep) and strength training session with focus on core stability in a limited amount of time.

GYM (Total time = 65 mins)

1.  Treadmill (30 mins)

2.  Dynamic stretching (Mark Verstegen; Core performance...see link below)

3.  Power cleans with Olympic bar and plate weights

4.  Split squats (dumbbell held in opposite hand of leg being worked--will illicit greater core muscle
     recruitment)



    5.  Dead-lifts (one heavy dumbbell held by both hands in an upright position--will avoid scraping shin with straight bar)
    6.  Calf raises (using inverted leg-press)