Quad-City Level 4

For Optimal Results:
Follow this program for 6-8 weeks.
Before the Pump:
It is highly recommend to warm up before any type of weight training by doing a 5 to 10 minute inclined treadmill walk, elliptical, or precore session.

1. Kettle Bell Swings – 3 sets of 15

2. Barbell Squat – 5 sets of 10 at 60% of one rep max

3. Kettle Bell Front Squats – 3 sets of 10

4. Step Up with Lunges – 4 sets of 10 per leg

Super Set with Ball Slams – 3 sets of 15-20

5. Side Steps – 5 high, 3 sets of 10-15

Super Set with Hanging Knee Raises – 3 sets of 10-15

6. Rope Crunches – 3 sets of 20

Super Set with Knee Tucks – 3 sets of 15

After the Pump:
Stretching at the very end of the session is such an important part of the equation. It helps keep the muscles flexible, healthy, and strong. I highly recommend saving a good 10-15 minutes at the end stretching the muscle or muscle groups that were worked that day.