Workout 3 LEGS AND ABS

1 BACK SQUAT

Sets 5 Reps 10 Tempo 2010 Rest 90sec

Stand tall, holding a bar across the back of your shoulders. Keeping your chest up and core braced, squat down as deep as you can. Drive back up through your heels to return to the start.

2 GOOD MORNING

Sets 5 Reps 10 Tempo 2010 Rest 90sec

Stand tall holding a light barbell across the backs of your shoulders, feet shoulder horizontal. width apart. With your core braced, bend forwards slowly from the hips, as far as your hamstrings allow but not past Return to the start.

3 GLUTE BRIDGE

Sets 4 Reps 12 Tempo 2011 Rest 60sec

Sit with your upper back supported on a bench, holding a barbell across the tops of your thighs. Thrust your hips up and squeeze your glutes at the top, then return to the start.

4 FRONT SQUAT

Sets 4 Reps 12 Tempo 2110 Rest 60sec

Stand tall, holding a bar across the front of your shoulders with elbows up. Keeping your core braced, squat down as deep as you can. Drive back up through your heels to return to the start.

5 BARBELL ROLL OUT

Sets 4 Reps 6-12 Tempo 2111 Rest 90sec

Kneel on the floor, holding a barbell with both hands. Roll the bar forwards so you lower your torso, keeping your core braced. Then use your abs muscles to return to the start.