Chicken legs? Try this workout on for SIZE...you get to train shoulders too!

If you aren't sure about any of these exercises, watch my exercise demos.
Active stretches: hamstrings, quads, calves, back, shoulders and traps

Warm-up:

• thrusters (barbell or kettlebell(s))  (50% of max) x 10
• rest 60 seconds
• repeat 4 rounds

Core:

• plank 60 seconds
• side plank 30 seconds each side
• reverse crunch x25
• rest 60 seconds
• repeat 3 rounds

Legs:

• squats 75% x 10
• rest 90 seconds to 2 minutes
• complete 4 sets
• reverse lunge 70% x 10
• rest 90 seconds to 2 minutes
• complete 4 sets
• standing calf raises 85% x 10
• rest 60 seconds
• complete 5 sets

Shoulders and traps:

• warm-up with arm circles, adduction, and scaption
• barbell military press 85% x 10
• rest 60-90 seconds
• complete 3 rounds
• kettlebell single leg military press 75% x 10
• rest 60-90 seconds
• complete 3 rounds
• kettlebell high pulls 75% x 10
• rest 60-90 seconds
• complete 4 rounds

Static stretches (same muscles)
Have a protein shake and GROW chicken legs!