The JC Leg Cranks
‘The “JC Leg Cranks” have put “the thunder back under” in IHP clients for years now. It is our
favorite leg protocol to firm, shape, tone, build and provide legs that won't quit on you.
Seon wth foo shoulder width apareand hands lasped Dein head
‘Squat down a paral -eep bak staight
Come back up ally extended positon
1 Repeat
Stand ina lusge poston, ight foot forwarduands clasped behind head
switch your fot positon fn mid ir
lange pstion, let fave forwardibaeds cape
a
1 Repeat
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Institute of Human Performance
1950 NW2 Ave
Boca Raton, Flo
561-620-9556
www.ihpfit.com
inp *
ja 33.432
Sead with foot shoulder width apareand hands clasped boind heed
1 Seep forward rth ight font and lower your body ron hgh parallel
1 Knap your hack straight threaph the entire movement
Speed Squats parallel 2a Reps
¥ Alerating Lunges 12 (Fach Leg)
¥ Alternating Split amps 12 (Fach Leg)
¥Sqoat Jape parallel 12 Reps
When
Circuit Progression - Twice per week (Monday and Frid
Wook Sets Recovery hetween exercise Recovery between clreult
Wki1 2XCheuls 1 Min Recovery 3 Min between eireuts
Wki2 $XCireuls 45 Sec Recovery. 2 Min between eireults
Cireuit Progression Once a week
‘30;Sec Recovery 90 See between elreults
18 Sec Recovery 60 See between elreults
No See Recovery NoRee beeweon eireults
NoRecRecovwery Noe Deeween eireults
Wiis 4X Chrous
Wit $XCireuls
Wiis $XCireuls
Wie 6X Cireuls