mountainmonster

LEGS DAY!!!!

Stretch time.
Feet together and knees straight......touch your toes and hold for 30 seconds.

Spread your legs and touch your right toe....hold for 30 seconds.
now touch your left toe and hold for 30
Now down the middle as far as you can reach.....30 seconds.

ON YOUR BUTT
Hurdlers stretch......one leg back and one straight out in front of you.
Touch your toe and hold for 30 seconds.
Now lay back and stretch your quad for 30 seconds.
Switch sides, and repeat.

ON YOUR FEET.....feet shoulder width apart and arms out in front of you
SQUAT slowly(about a full second down, and about a full second up)and hold for 30 seconds on your 10th.
Keep going, no rest. Now squat 10 times quickly and hold 30 seconds on the 10th.
Keep this going to 50----be sure to hold for 30 on your 50th.

NOW...lie on the floor on your side.
SCISSORS!!!
Raise the up leg to about a 45 degree angle 50 times.....stop every 10 and hold for 30 seconds. Switch sides and repeat.

Repeat your squat routine again...
Repeat your scissors again...

On your hands and knees....DOG PISSERS!!
Alternate lifting your legs like a dog peeing on a tree 100 times.

NOW.....Squat 100 times quickly as you can.
Do your scissor routine again.
do your dog pissers again...

Stretch out again, and your done for the day...

Drink plenty of water---this will help the soreness go away quickly.

Wow we got our own personal Richard Simmons.

Funny.....

Stew Smith workouts seem to be quiet popular among the guys in my unit...


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Now playing: Canned Heat - Sugar Bee
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He doesn't have curly enough hair, but he likes yoghurt.