6.6 Friday | Home

You’ve done it. Week 6!

Warm Up

bodyweight warm up

3 Minutes

Perform cardio of your choosing for 3 minutes. Get warm!

WALL FACING LEG SWINGS

60 seconds switch legs halfway

Big loose swings

SEATED HIP OPENERS

30 seconds

SIDE LYING ABDUCTOR

30 seconds each side

Toe down

Activation Superset 1 — 3X

Note- Perform exercises with 30 seconds of rest between rounds.

EQUIPMENT
STABILITY BALL
MAT

EXERCISES
10 reps STABILITY BALL HAMSTRING CURL
12 reps SINGLE LEG FLOOR BRIDGE each leg
30 seconds Rest

STABILITY BALL HAMSTRING CURL

10 reps Slow extend out

Alternative- Place your heels on sliders, towels or paper plates

SINGLE LEG FLOOR BRIDGE

12 reps each leg

Set 2 — 4X

Note- Perform one exercise with 60 seconds of rest between rounds. This block will be the most challenging yet.

EQUIPMENT
BENCH
DUMBBELL

EXERCISES
8-10 reps UNEVEN BULGARIAN SPLIT SQUATS each leg
60 seconds Rest

uneven BULGARIAN SPLIT SQUAT

8-10 reps each leg Heavy

Holding a single heavy DB in the opposite hand as the front loaded leg

Set 3 — 5X

Note- Perform one exercise with 90 seconds of rest. If you have access to a barbell use one one and load it up. If you can make this the heaviest exercise today, please do so. If not able to grab a heavy DB and perform as many reps as able until failure.

EQUIPMENT
DUMBBELLS
BOX/BENCH

EXERCISES
15-Failure reps KAS HIP THRUST
90 seconds Rest

KAS HIP THRUST

15-Failure reps

Ankles under shins, gaze forward between your knees. Advance with a band around thighs.

Superset 4— 3X

Note- Perform exercises back to back with 60 seconds of rest between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10 reps KICKSTAND RDL each leg
10-Failure reps KB/DB SUMO SQUAT
60 seconds Rest

KICKSTAND RDL

10 SLOW reps each leg
Heavy as able

Option to perform a regular RDL if these bother you

KB/DB SUMO SQUAT

10- Failure reps

Feet shoulder width or wider. Toes slightly pointing out

Set 5 — 3X

Note- Perform one exercise, rest as needed between rounds. You end here so you should be going to failure each round.

EQUIPMENT
MAT
MINIBAND

EXERCISES
12-15 reps ELEVATED CLAM each leg

ELEVATED CLAM

12-15 reps each leg

Option to add a band for intensity

Cooldown

standing quad stretch

30 seconds

STAR STRETCH

30 seconds

ALT. RUNNERS LUNGE

30 seconds

FIGURE 4 LEG STRETCH

60 seconds