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Advanced Athletic Leg Training:
Complete Neuromuscular Overload

EXERCISE
Date        
Set #
1 2 3
1 2 3
1 2 3

1

2

 3
-HIGH STEP-UP
-FORWARD LUNGE
-1-LEG SQUAT
 

WT

                        

REPS

                        
-1-LEG DEAD LIFT
-WIDE-STANCE DEAD LIFT
- LOW-BACK EXTENSION
 

WT

                        

REPS

                        
- LATERAL STEP-UP
- DIAGONAL LUNGE
- SIDE LUNGE
 

WT

                        

REPS

                        
- CROSS-OVER STEP-UP
- STEP-UP + CALF RAISE
 

WT

                        

REPS

                        
- STEP-UP +
      OPPOSITE HIP FLEXION
- BACKWARD LUNGE
 

WT

                        

REPS

                        
- MED BALL (MB) LUNGE
- MB TWIST LUNGE
- MB WALKING LUNGE
 

WT

                        

REPS