8 Weeks to Badass Re-Assessment Video

After 8 weeks of training we put everyone through one last rugged workout.  As in week one, we did an assessment to measure everyone's upper/lower body strength endurance, as well as their work capacity and stamina.

During the lower body strength endurance tests, we used 4 exercises (2 with a 40 or 60# sandbag) and had them perform each a certain number of reps for a total of 4 min. and then allowed a 3 min rest.

The upper body test used 3 exercises and they again performed each for certain number of reps, one after the other, for a total of 4 min.

The work capacity series was probably the most challenging mentally as each person had to complete 3 exercises for 5 rounds in as fast of time as they could.  The three exercises we used were sandbag getups (5x), burpees (5x) and 200m sprint (100 down and back).  Dave Harms set the bar on this one as he used his excellent aerobic capacity to set a blazing time of 8:18 (an average of just over 1.5 min per round.

Then last we did the stamina series consisting of 2 rounds of: 400m bucket carries (60#) and 1200m run.  Dave again set the fastest time with an impressive time of 15:35 (a drop of 3.5 min from his initial assessment).

Thank you to everyone who took part in this, I know you all gave your best effort each week. 

8 Weeks to Badass - Week 6 Video

Another great night of training.  This week we headed to Northwest Crossing and Discovery Park in Bend for some fun.  A good mix of strength and conditioning while utilizing some unconventional pieces of equipment (tires, wheelbarrows, sandbags. hurdles)

Health And Fitness Questionnaire #2

Each month I will be posting questions to test your fitness/health IQ.   They will involve several exercise, nutrition and general health questions.  

Answers will be posted on the 29^th

1.       Which is recommended prior to working out in the morning to lose weight

a.       Beginning your workout in a “fasted” (not eating) state

b.      Eating a light meal with some carbohydrates

c.       Eating a large meal with lots of protein

d.      None of the above

2.       What does EPOC stand for?

a.       Excess Period Of Constipation

b.      Excess Pain Of Calisthenics

c.       Excess Post Exercise Oxygen Consumption

d.      None of the above

3.       How many calories would you consume eating chicken that contained 42 grams of protein?

a.       42

b.      126

c.       168

d.      252

4.       Men who consume sugary drinks have a ______higher risk of heart disease and increased levels of harmful _____________because of the sugary drinks.

a.       10%, blood lipids

b.      20%, blood lipids

c.       25%, HDL cholesterol

d.      30%, LDL cholesterol

5.       Besides improving health, what else can eating 3-3.5 portions of fruits/veggies a day do for certain populations?

a.       Make skin tone look better

b.      Improve vision

c.       Reduce tooth decay

d.      Build muscle tone

6.       Which of the following is true about EPOC?

a.       It occurs after exercise

b.      It is affected by exercise intensity

c.       It is affected by exercise duration

d.      All of the above

7.       Quinoa is a complete protein (contains all amino acids your body needs)?

a.       True

b.      False

8.       Which fruit contains more fiber?

a.       1 cup of raspberries

b.      1 pear with skin

c.       1 apple with skin

d.      1 cup of strawberries

9.       Pistachios are a great source of fiber, are high in antioxidants, which can promote a healthy heart and reduce diabetes?

a.       True

b.      False

10.     30 minutes of interval training per week is adequate enough to improve health?

a.       True      

b.      False

Health and Fitness Questionnaire #1 - Answers

1.     Muscle burns more calories than fat because muscle is active and fat is not?

A.      True

B.      False

2.       What is Resting Metabolic Rate (RMR)?

A.      The amount of sleep needed to function

B.      The amount of calories needed per day for your body to exist

C.      The lower end of your heart rate during an interval session

D.      Your resting heart rate

3.       Plant sterols (a compound found naturally in seeds, nuts, and fruits/vegetables) can help reduce LDL (bad) cholesterol?

A.      True

B.      False

4.       According to the American Association of Neurological Surgeons, which summer sport/activity resulted in the greatest number of head injuries?

A.      Cycling

B.      Basketball

C.      Football

D.      Powered Recreational Vehicles

5.       What form of carbohydrate is stored in muscle and used to release energy?

A.      Glucose

B.      Fructose

C.      Glycogen

D.      Galactose

6.       People who store fat in the abdomen region are at a higher risk for heart disease than those who store fat in their hips or thighs?

A.      True

B.      False

7.       Which nutrient is the main source of fuel for the body?

A.      Fat

B.      Protein

C.      Carbohydrates

D.      Vegetables

8.       According to the American heart Association, what percentage of US adults is reported to have high blood pressure?

A.      23%

B.      33%

C.      43%

D.      53%

9.       Muscles are categorized as 3 types, which one of the following is NOT considered a muscle type?

A.      Smooth

B.      Cardiac

C.      Striped

D.      Skeletal

10.   How many muscles are in the human body?

A.      192

B.      274

C.      500

D.      639

8 Weeks to Badass - "Week 5" Video

Last week's workout involved training mental fitness.  It's one thing to workout outdoors when it's warm and sunny and the conditions are perfect.  However, when it's cold, raining, and you're soaking wet it changes everything. 

In keeping with our theme for the program, "8 Weeks to Badass", we are not only working to improve the physical fitness of everyone in unconventional ways, but also helping to train their minds to block out those feelings of wanting to quit, or negative self-talk...ultimately making them a rugged athlete.   

The temperatures were in the high 40's last week while it was raining for the majority of the workout. We had everyone bring a backpack weighing between 20-30 lbs that they would wear for the length of the workout.  

After the warm-up, we didn't waste any time getting everyone uncomfortable.  To start the workout, we had everyone fully submerge in the pond, (50ish degree water) and then immediately put their packs on and begin climbing the 200m steep hill.  The rest of the 45-60 minutes would consist of hill repeats and dips in the water with several exercises.  

Not one person complained and it seemed as if they actually enjoyed it.  

In addition to the one outdoor workout during the week, everyone continues to follow our 4x a week Rugged Regimen workouts that include a track workout, a strength workout, and either a work capacity and stamina workout).

Health and Fitness Questionnaire #1

Answers will be posted on the 29^th

1.        Muscle burns more calories than fat because muscle is active and fat is not?

A.      True

B.      False

2.       What is Resting Metabolic Rate (RMR)?

A.      The amount of sleep needed to function

B.      The amount of calories needed per day for your body to exist

C.      The lower end of your heart rate during an interval session

D.      Your resting heart rate

3.       Plant sterols (a compound found naturally in seeds, nuts, and fruits/vegetables) can help reduce LDL (bad) cholesterol?

A.      True

B.      False

4.       According to the American Association of Neurological Surgeons, which summer sport/activity resulted in the greatest number of head injuries?

A.      Cycling

B.      Basketball

C.      Football

D.      Powered Recreational Vehicles

5.       What form of carbohydrate is stored in muscle and used to release energy?

A.      Glucose

B.      Fructose

C.      Glycogen

D.      Galactose

6.       People who store fat in the abdomen region are at a higher risk for heart disease than those who store fat in their hips or thighs?

A.      True

B.      False

7.       Which nutrient is the main source of fuel for the body?

A.      Fat

B.      Protein

C.      Carbohydrates

D.      Vegetables

8.       According to the American heart Association, what percentage of US adults is reported to have high blood pressure?

A.      23%

B.      33%

C.      43%

D.      53%

9.       Muscles are categorized as 3 types, which one of the following is NOT considered a muscle type?

A.      Smooth

B.      Cardiac

C.      Striped

D.      Skeletal

10.   How many muscles are in the human body?

A.      192

B.      274

C.      500

D.      639

"8 Weeks to Badass" - Week 4 Video

Week 4 brought us to COCC College for last weeks training.  Unexpected, they were setting up chairs on the field in preparation for graduation. So we had to improvise our setting up of equipment, which wasn't that big of a deal, just limited on our space we could use.

After warming up, we had everyone run down and up a short steep hill, do some "duck unders" on the railings, then carry a 40lb bucket 400m.  We split the group up into two teams of 4-5.  We started with a TRX Tire Drag competition that had a penalty for losing.  As the Navy SEALS say, "it pays to be a winner".  Each person had to drag a 30lb tire 20 yards, go around a cone, and return 20 yards. before handing off to the next person in line.  It was a close, exciting finish as one team had a large lead, but almost lost it in the end.  As a result, the losing team had to fireman carry the other team 40 yards.

Next we had a strength circuit of 2 exercises at each station, the first exercise in each pair dictating how long the second exercise would last.  For instance, 10x tire flips paired with pushups. One person had to perform 10x tire flips while the other person continued to knock out pushups for as long as it took for those tire flips.  Having no set number of reps will challenge a person physically and mentally

There were 5 pairs of exercises, each pair to be completed twice before moving to the next pair.  If one team happened to finish before the other was done, they were directed to a "wild pair" of either sledgehammer slams or plate halfmoons.

Photos and video from our "8 Weeks to Badass" camp

We are starting week 4 this week of our "8 Weeks to Badass" training camp, held Wednesday's at 5:30pm and at various locations in Bend.  Most have also been following along with our Rugged Regimen plan; which is a 4x week, 8 week plan.  Each week they are doing either a work capacity, strength, stamina or single mode endurance workout.  The Wednesday nighter outdoor workout incorporates all in one workout.

We have 10 that signed up for the 8 weeks.  We did an Assessment in week 1 and we will re-assess again after week 8.  The Assessment included the following:
     1. body fat% measurements
     2. lower body strenght endurance circuit
     3. upper body strenght endurance circuit
     4. work capacity circuit
     5. stamina test

Here are a few photos and a short video so far from some of the workouts on Wednesday

           

8 Weeks to Badass

8 Weeks to Badass

Are you worthy enough to call yourself a badass?  Or do you just think you are one?

Find out if you truly are a badass by signing up for our upcoming "8 Weeks to Badass" training camp. 

 May 18th - July 6th 

Wednessday's @ 5:30pm
$135.00
http://www.elevatedsp.com/8weekstobadass.cfm

Over the course of 8 weeks you'll develop STRENGTH, STAMINA, AND GRIT

Commit to getting stronger by overcoming obstacles and improving your mental fortitude.

Lots of different pieces of equipment will be utilized; such as KB's, Sandbags, Tires, Buckets, etc.  In addition we will incorporate some of Mother Nature's own equipment (rocks, water, hills, etc)

A complete 8 week Rugged Regimen training plan (a total of 32 progressive workouts) will also be provided.

You MUST be able to run, jump, crawl, and lift heavy objects.

Complete all 8 weeks and receive a "I'm a Rugged Athlete" t-shirt.

Race the Reaper

Race the Reaper is an obstacle course race held in Yamhill, OR.  The race organizers claim that their race is the #1 OCR (obstacle course race) event in Oregon.  This is the first year I have participated in the event and I was very impressed with the course and challenge of the obstacles.  But I would be a bit hesitant to list it as the #1 OCR event in Oregon as there are some flaws that need to be addressed first.

Before I go into addressing the flaws of the event (see at the bottom), let me give you a brief account of my race experience.

Legs and body were still tired from racing the 13.1 mile obstacle course race, The Inferno, held last weekend.  Didn't do too much training this past week leading up to the Race the Reaper; just fine tuning a few things in the gym, some speed work out on the track,  and getting as much rest as possible.  This weekend's race was only 6 miles, but I had heard that the obstacles would be a bit more challenging.

Immediately from the start a young guy and myself went to the front and set the pace up the steep muddy hills; there would be several early and often.  I was surprised by how many steep hills there were, but it helped separate the field pretty quick.  Unlike The Inferno, where they claim mud is NOT an obstacle, there was plenty of mud this weekend and it definitely made things more difficult, especially the steep descents where the mud felt like clay going down.  Fortunately, I wore my Salomon S-Lab Sense 4 shoes that have great tread and it made things pretty manageable.

A couple teaser obstacles occurred within the first mile, a net army crawl, and short angled walls that were somewhat hard because they were positioned on a hill.  After about a mile we came to the first of two tall obstacles, climbing up and down a ladder-wall, and then the Reaper Wall (two stacked walls each about 6 feet tall) immediately into a steep climb.

Shortly after that I got into a fight with a thorny bush.  I tried to move a thorn branch that was hanging over the course while running and it ripped the crap out of my hand, leaving it a bloody mess.

I was in second at this point trying to pull back the leader. He was setting a good tempo that I felt would be tough to catch.  Here is where things start to get a little sketchy.  We come to the tire traverse obstacle (tires suspended that you must laterally move from one to the next about 15 feet). The guy in the lead ran past this initially because the volunteer did not give proper instructions.   I saw it and began to do the obstacle, while he turned back and followed.   So I gained some time on him and for a moment took the lead,   He quickly caught back up and regained the lead.

A few more obstacles and we reached the most challenging obstacle on the course, the A-Frame ball monkey bar.  Much like American Ninja Warrior, this obstacle required us to swing hanging baseballs, much like a monkey bar.  Because of the dew in the morning, the balls were extremely slippery and that made getting a grip nearly impossible.  None of us in the lead were able to complete the obstacle, and as a result were each given a 1-minute penalty.  I think I heard that only 1 or 2 people in the Elite wave completed that obstacle.

Immediately after that we did a typical strongman obstacle; moving a keg of beer around a circle three times.  More mud, several creek crossings, and steep hills continued for the next several miles before the rope obstacles.  First it was the rope climb, and then shortly after it was the rope traverse.  My legs were still recovering from last weekend's rope traverse as they got pretty bruised behind the knee from wrapping around the rope.  This weekend's rope traverse was much longer and had water below in case you fell off.  I didn't have much trouble with it, but my legs are now severely bruised as a result, might need to work on my technique.

After running through a few more creek beds, we had to run up a steep hill and perform tire runs two different times and then turn around and run back down the same hill.  As I was descending, Oscar Zambrano was ascending the hill shortly behind, and then I saw the guy who was initially in the lead. So, he must have gotten off course again some how.  

I was now in the lead with about 1.5 miles to go.  I started to pick up my pace and push it as hard as I could, and as a result, made my own mistake and went of course.  Ran through a ribbon section and then quickly realized I was going the wrong way. Turned back and got back on course, but could see Oscar closing in on my lead.  The course opened up on some flat sections and I pushed it hard to try and build on my lead.  

I reached a spot where the course markings were confusing (again) and wasn't sure which way to go. I hopped a barbed wire and started to run, but saw an arrow on the ground facing the opposite direction, so I turned around and went back to the barbed wire.  Both Oscar and the other guy caught up and we all ran down a trail only to find out that wasn't the right way either.  So we turned around and ran back up and saw the guy who was in 4th place running where I had originally ran past the barbed wire.  So we all followed him as it was clear he knew where the course went.  So now we were all together and the finish was getting close.  

A couple inverted walls and some log hops later I was back in the lead heading into the final stretch of obstacles in the main venue area.  Some water pits, a fireman's rope descent, and a water slide brought us to the final obstacle, the reverse cargo net jump.  Three of us climbed the cargo together and I was the slowest getting down, and as a result finished in 3rd place.  Got a pretty cool HydroFlask as the prize.

 

It was a crazy finish to a crazy race.  I never felt like there was a moment of the race where I could get comfortable because I was either chasing closely behind the leader or was being chased closely by Oscar and James.

Here are my suggestions for the race that would have made the experience a better one.

   1.  Better course markings

   2.  Inform volunteers of mile markers and to give more clearer direction for each obstacle

   3.  Post mile markers along course

   4.  Enforce a stricter penalty for not completing an obstacle

   

With all of that said, here are all of the things I felt were great.

   1.  I felt the race course was awesome.  The steep hills and deep forest terrain made for a fun and challenging course.  

   2.  The obstacles were unique and definitely challenging at times.  

   3.  There were plenty of Aid Stations with water available

   4.  The atmosphere before and after the race felt much like a party and there are several obstacles to watch from the venue so it is very spectator friendly for those who are not racing but want to see the action.

The Inferno Race 2015

Once again The Inferno obstacle course race exceeded my expectations.  I have to give Jason (event director) and his crew credit for designing one of the best courses around.  I am tempted to claim The Inferno as the "Best of the West" in obstacle course races.  That might be a biased claim as there are a few races in California that I haven;t down, but for Oregon and Washington, it's hard to find a better course and obstacles.

Top 4 Elite Men

(L to R:  3rd, 1st, 2nd, 4th)

The Inferno has four distances to choose from, a 3 mile course, a 6 mile (actually more like 7.7 mile course), a 13.1 mile course, and their version of the Spartan Ultra Beast, the Skulls Challenge (26.2 mile course). Last year I did the 6 mile course, and this year decided to do the 13.1 mile course.  

The race is held on a remote course west of Salem on rolling hills.  The setting is amazing as it combines open meadow with dark, thick forest terrain.  Most of the running is done on open pasture land that makes it very difficult to get into a rhythm.  Twisting an ankle is constantly on your mind. There must have been a dozen times I rolled my ankle, and each time it makes you a little more timid. 

Once in the forest, the trails turn to singletrack with lots of roots and rocks, and also gravel sections where you can open up the stride a bit more.  Although Jason claims there was only about 2800-3000 ft of elevation gain, it seemed like twice that amount.  Relentless uphill running or uphill log,tire,or cinder block carrying.

New obstacles were added this year including a 30 burpee station within the first 1/4 mile.  If the body wasn't already warmed up (temps in the 60's) it was by the end of the 30 burpees.  Then a tire carry was added around mile 1 that required everyone to carry a car tire roughly 3/4 mile up hill and through rough forest trails.  More running led to another upper body carry, this time a log.  Roughly 30-40 lbs, we had to carry it uphill about 1/2 a mile and then back down.  Once we dropped the log, we had to turn around and head back up the same hill running.  This has all taken place within the first 2 miles already.  Then several longer sections of running with several obstacles mixed in along the way, including a heavy tractor tire flip, rope climb, tire pull, and 200m swim.  

By the time I reached the swim, I was in 1st place while two others were closely behind.  After the swim, we had to carry a 5 gal. bucket filled with water around the pond about 300m.  Once I got back, I noticed I had opened a bigger gap and continued to push on with the running.  My lead opened up and soon I no longer saw the two other guys behind me. There was an Atlas Stone "obstacle" (round stones weighing between 115-145lbs) that we only had to roll 20 yards, do 10 burpees, and roll back. It would have been quite interesting had we had to carry the stones that distance and back.

If you failed an obstacle, or were not able to complete any obstacle (competitive category only) you were assessed a 10 min penalty.  None of the obstacles were too difficult that anyone with descent fitness couldn't complete.  

More climbing and descending with some KB Swings, battle rope slams, and jump roping mixed in brought us out back in the open pasture land where the majority of the man-made obstacles remained.  Now at mile 9 roughly, the body was definitely getting tired.  A couple vertical walls climbed and tire traverse and it was to what I thought the most difficult obstacle in the race...the cinder block drag.  

We had to drag a cinder block up a steep, rutted hill about 100 yards then across the ridge and back down.  That took roughly 8-10 min to complete.  Then we had to run back up the steep hill and continue on with more treacherous pasture-land running.  

One of the obstacles I remember from last year was a tire drag around a dried up pond.  That tool about 15-20 minutes to compete.  This year they lighted the tire which made it more manageable and only about 5-7 minutes to complete.  

Finally I rolled into the final section of obstacles and the last 1/2 mile to the finish.  Some more vertical walls to climbs and then on to the final obstacle, what they named, WTF.  I had a large enough lead on the 2nd and 3rd place guys that I could take my time to complete the obstacle.  But I knew if I didn't make it the first time through that it would be tough to try and do a second time.

This obstacle remains the most challenging of the course, last year it had a Ninja Warrior theme to it, this year it was a version of the Platinum Rig.  For those who know what the Platinum Rig is know that is requires lots of grip strength and upper body strength.  

It started with a rope traverse immediately into a inverted monkey bar, to a parallel bar swing and vertical bars, and then finally more monkey bars.  My grip started to go once I got to the vertical bars but was able to brace myself against two 2x4's and shake out my hands.  I finished with the last section of monkey bars and ran to the finish happy to be done.  

I won the race finishing the 13.1 mile course, 30+ obstacles in a time of 2:19:48.  I think the 2nd place guy came through around 15 minutes later.  

Whether you are looking for an entry level obstacle course race (3 mile version) or one to test your strength, endurance and power (13.1 mile version) you will certainly not be disappointed with The Inferno.  

Outdoor Grit Training Camp

¨ Fun and challenging workouts, in various settings, using non-traditional equipment. 

¨ Work on physical and  mental conditioning by getting out of your comfort zone and develop Grit

¨ Perfect training for the upcoming obstacle course races; Inferno Race , Race the Reaper , Spartan Race Seattle

¨ Engage in specific workouts each week preparing you for the unexpected.

¨ Overcome barriers, challenge yourself, and get stronger and leaner

¨ For moderate to advanced fitness levels

¨ Led by elite obstacle course racer and certified trainer Sloane Anderson

¨ WALLS, SANDBAGS, BUCKETS, TIRES, HURDLES, TRX, HILLS, WATER, TEAMWORK, COMPETITIONS

6 Weeks:  September 9—October 14

Wednesday’s @5:30pm

$126.00 for the full 6 weeks

$25.00 for Drop-Ins

Register by Sept 4th:  

http://www.elevatedsp.com/obstacletraining.cfm

info@elevatedsp.com  

541-848-8395

IN-SEASON STRENGTH TRAINING FOR CYCLISTS

Whether you are a competitive cyclist or just like to stay healthy and ride your bike, strength training should be a regular part of your summer exercise program.   Cycling is a repetitive sport; moving certain muscles in the same movement pattern over and over, sometimes for many hours.  What happens is that those specific muscles get stronger but everything else gets tight or weaker (including your bones).  

In order to stay healthy and strong for the duration of the season (April – October) you should incorporate one strength training day a week to maintain, or even improve, strength gained during the off-season.

Years ago, strength training during the off-season for cyclists was not thought of.   For many, the off-season is a time to ride your bike at a low intensity for many hours and build the aerobic engine.  Some are fortunate enough to do this in a warm climate, while others in the northern hemisphere aren’t as fortunate.  Recent research has shown, however, that there are benefits of strength training for cyclists; pushing a bigger gear, having less injuries during the season, and preventing burnout.  

Newer pieces of fitness equipment make it easier to train the aerobic system and build strength without fatiguing the body or reducing on-bike performance during the peak racing/riding season.  Equipment such as TRX and Kettlebells are great because they can be used as bilateral (both sides of body moving together, or unilateral (one side of the body at a time) during training

Strength workouts during the season should be secondary to on-bike training.  So especially on high intensity training rides, perform the strength workout after the ride.  This can be immediately or a few hours after.

If you keep a training log, (and you should) remember to count the strength workouts as training hours when factoring in your recovery days.

Here are 5 exercises to keep you strong for the duration of the summer cycling season.

1.       TRX Sprinter Starts

Start with straps positioned under each armpit.  Keeping your chest up, lean forward and move one leg into a reverse lunge.  Begin by bringing the back leg forward and lifting the knee up in the air.  To build power for pedaling, add a little hop forward and backward before each time moving the  back leg into reverse lunge. 

*Repeat 3-4 sets of 10-12 reps per leg

2.       ½ Kneeling Straight-Arm Pulldowns with Ropes

For this exercises you will need two rope attachments for the cable machine.  Begin in a ½ kneeling

position (one knee up in front and the other on ground behind) and grab the ropes handles.  Keeping your torso tall, pull the ropes down using your lat muscles while the arms remain straight.  Keep your core muscles engaged during the movement at all times and control the weight.  This is great for teaching you to keep your upper body relaxed on the bike and not shrug.

*Repeat 2-3 sets of 8-10 reps on each side

3.       KB Double Lunge (L/R)

Begin with one Kettlebell racked at shoulder level.  Your wrist should remain flexed, do not allow the wrist to fall back while holding he weight.  Keeping the weight at shoulder height, step forward into a lunge, and then immediately step back into a reverse lunge with the same leg.  The goal is to not step the feet together before moving into the reverse lunge.  This will challenge your balance and coordination and will make you more secure on the bike when riding in a pack.

*Repeat 2-3 sets of 6-8 reps on each leg

4.       Pushup with Knee Tucks and Abduction using Sliders

For this exercise you will need two Sliders (or a piece of paper works as well).  This is a great upper body exercise that can simulate riding out of the saddle while cranking on the handlebars.  Begin in pushup position with each foot on a slider.  Lower down and as soon as you begin to push back up slide one foot forward bringing your knee towards your chest.  Extend the leg back and then lower down again and this time bring the other knee forward, then lower down and bend both knees forward together at the same time, and finally with legs straight spread them apart and back together.  This series counts as 1 rep.

*Repeat 2-3 sets of 4-8 reps

5.       TRX Single Leg Hip Press

Lie on your backside and place one heel in the lower loop of a TRX Strap.  Bend knees to about 90 degrees.  Push your foot in the strap down as you lift your hips at the same time.  Keep the foot that is not in the straps elevated as well.  This is great for working the hamstrings to “pull” on the pedals.

*Repeat 2-3 sets 8-12 reps on each leg