Legs and abs

do these in circuit of three exercise (1 set of each exercise) and repeat for a total of three times before moving onto the next circuit group of 3 exercises.
On day of legs dont run that day, or run only after 4 hours and do a slow short 2-3 mile easy jog, no hills etc.  Better to swim so that legs get rest and recover and rebuild.

1A. Leg Press (3X15)
position your legs shoulder width apart, keep legs at 90 degree and press weight, make sure hips are wide so that knees do not come together and push with the heels.

1B. Dead Lifts (3X15)
Stand tall, shoulders behind, keep back straight all the way and lower the bar keeping close to body to just below the knees, at the bottom bend knee slightly and then stand get bar back, and stand tall. Abs and core should be tight in all this.

1C. Plank hold
Hold plank position, for 60 seconds, tighten gluts and abs.

2A. Walking dumbell lunges (3X20 , ie 10 per leg)
lunge with dumbell in both hands, stand tall, abs tight, lunge forward and keep tall.

2B. Medicine ball hamstring curls (3X15)
lie flight and put heels on top of ball. raise your hips and roll the ball all the way in then slowly roll all the way out. Make sure the neck and back are flat on ground and relaxed.

2C. Jump Rope, or jump on spot (1 minute)
Jump on the toe of the foot like skipping rope, make sure you keep light and jump, eventually use skipping rope !

3A. Dumbell sumo squat (3X15)
In this first place the feet shoulder width apart, and the toe pointing out. Hold dumbell with two hands, on top of the chest and elbows sticking out in front of the chest. Maintain this grip and squat all the way down, then press the heels to push up, make sure back is straight and knees do not fall in front. The key is to hold the elbows out and push with heels.

3B. Seated calf raises (3X15)
Normal calf raises, just make you sit tall and dont swing

3C. Hanging leg raises (chair)
Hang in the chair position, keeps legs straight, and then as you pull your knee up bend it and then straighten leg again. Make sure to keep the belly button pushed into the seat and tighter abs.