6.13 Friday | Home

Let’s have some fun!

Warm Up

BODYWEIGHT CARDIO WARM UP

3 Minutes

Cardio of your choosing

ALT. RUNNERS LUNGE

30 seconds

WALL FACING LEG SWINGS

30 seconds Alt legs halfway

SEATED HIP OPENER

30 seconds

Set 1 — 5X

Note- Increase weight in the Heels Elevated Goblet Squat each round if able. Rest 60 seconds at the end of each round.

EQUIPMENT
DUMBBELLS

EXERCISES
8-12 reps HEELS ELEVATED GOBLET SQUAT
60 seconds Rest

heels elevated GOBLET SQUAT

12 reps Heavy, Building weight when able

I’ll begin with a 50lb DB

Set 2 — 3X

Note- Slow controlled reps, avoid bouncing off the bottom. Rest 30 seconds at the end of each round.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
8-10 reps QUAD EMPHASIS STEP UP each leg
30 seconds Rest

QUAD EMPHASIS STEP UP

8-10 reps each leg
I’ll use a 25-30lb DBs

Slow 3 count lower

Superset 3 — 3X

Note- Perform exercises back to back. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10 reps HEEL ELEVATED REVERSE LUNGE each leg.
12 - Failure reps SUMO SQUAT 2 PULSE
60 seconds

HEELS ELEVATED REVERSE LUNGE

10 reps Alt legs (Count each squat) Moderate- heavy load

Option to set a pair of DBs racked on your shoulders

SUMO SQUAT 2 PULSE

12-Failure reps

Sit down low into the squat, feet wider than shoulders. Tight pulses.

Superset 4 — 3X

Note- Perform exercises back to back. No rest between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
8 reps PLYO BULGARIAN SPLIT SQUAT each leg
12-Failure reps CALF RAISE
No Rest

PLYO BULGARIAN SPLIT SQUAT

8 reps each leg

Modify by pulsing at the bottom of each rep

CALF RAISE

12-Failure reps

Option to hold onto a stable surface with one hand and holding weights with the other

Cooldown

STANDING QUAD STRETCH

30 seconds Alt legs

DEEP SQUAT + HAMSTRING STRETCH

30 seconds

PIGEON

30 seconds each side

SUPINE SPINAL TWIST

30 seconds each side