CHAINS OF GAINS

Chained Side Lateral Raises
5 sets x 10 reps (2.0.1.0)
45 second rest
(2 second lower - 0 - 1 second lift - 0)
adjust chain length for progressive overload (as links are lifted off ground it gets heavier)

WICKED WICKED LEGS

Walking Lunges
4 sets x for distance
rest 60 seconds
use distance as the goal (approx 20-30 total steps)
never make the knee touch the ground
if space is limited substitute w/alternating lunges