Hatfield Legs

Warm up: 2 Rounds

25 Straight Leg Situps

2 Toe Touch Squat to Alt Reach (R + L=1)

Leg Swings (Front to Back & Side to Side)



Then complete the following*:

10 Back Squats AHAP

10 Pistol Squats R (Assisted)

10 Pistol Squats L

Burn out set of Lunge Switches (R+L=2)

Rest 2-3 Minutes


8 Back Squats AHAP

8 Pistol Squats R

8 Pistol Squats L

Burn out set of Lunge Switches (R+L=2)

Rest 2-3 Minutes


4 Back Squats AHAP

4 Pistol Squats R

4 Pistol Squats L

Burn out set of Lunge Switches (R+L=2)

Rest 2-3 Minutes


4 Back Squats AHAP

4 Pistol Squats R

4 Pistol Squats L

Burn out set of Lunge Switches (R+L=2)

Rest 2-3 Minutes


Cool Down:

25 Straight Leg Situps

3 sets of 30 seconds each side (R & L) lower back and piriformis stretches

QL Stretch

Child's Pose


Post weights and # of burn out sets of lunge switches to comments

*Less than 1 Month:

Please don't attempt AHAP or burn out sets! Complete 4 sets of:

4 Back Squats 25/45

4 Assisted Pistol Squats R

4 Assisted Pistol Squats L

4 Lunge Switches (R+L=2)

Rest 2-3 Minutes


*Less than 3 Months:

Complete 4 Sets of:

4 Back Squats AHAP

4 Pistol Squats R

4 Pistol Squats L

Burn out set of Lunge Switches (R+L=2)

Rest 2-3 Minutes







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