Ben Wallace Workout 11/29/11 LEGS ROUND 1: FULL-BODY INTEGRATIVE MOVEMENT 2 Sets (Consecutive, not circuit, 20-30 sec

rest in-between): Stiff-Leg Deadlift (straight legs) 8-10 reps, 95 lb (45 lb bar + 25 lb ea side of bar) Ball Hamstring Curl Back Squat (Back Squat means the bar is on your back) 8-10 reps, 95 lb Hanging Leg Raise, 3 slow leg raises (5 sec up and 5 sec down) Dont forget to pull your shoulders down (not up by your ears). Stop if you feel any shoulder discomfort. ROUND 2: MUSCLE ISOLATION 2 Sets (consecutive, not circuit, 20-30 sec rest in-between): Cable Inner Thigh Leg Raise 10 lb, 12 reps Cable Outer Thigh Leg Raise 10 lb, 12 reps Machine Leg Extension 40 lb 1st set, 50 lb second set, 12 reps Machine Leg Curl, 30 lb 1st set, 40 lb second set, 12 reps Calf Raise on Stairs, 10 reps + 10-second hold Toe Raise, 20 reps ROUND 3: CARDIO Row 15-20 min: -3-5 min warm-up -4-6 intervals -5 min cool-down **DONT FORGET TO WARM-UP BEFORE AND STRETCH THE LEGS AFTER**