4.6 Monday | Home
The hardest part is starting.
You’re already here.
Now move.
Warm Up
bodyweight cardio
3 Minutes
I like to perform bodyweight movements for 5 to get really warm
leg swings
30 seconds each side
Big loose swings
ADDUCTOR LUNGE
30 seconds
Switch legs
SEATED HIP OPENERS
30 seconds
These feel amazing
Superset 1 — 3X
Note- Perform movements back to back. Rest 30 seconds between rounds.
EQUIPMENT
MINIBAND
EXERCISES
12 reps MINIBAND KICKBACK Left Leg
12 reps ELEVATED CLAM Left leg
12 reps MINIBAND KICKBACK Right Leg
12 reps ELEVATED CLAM Right leg
30 seconds Rest
MINIBAND KICKBACK
12 reps Left Leg
12 reps Right Leg
Kick your heel directly over your butt
elevated clam
12 reps Left Leg
12 reps Right Leg
Kick
Superset 2 — 3X
Note- Movements are performed with 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
BENCH
MINIBAND
EXERCISES
8-12 reps SUMO DEFICIT SQUAT
16 reps MINIBAND SQUAT PULSE
60 seconds
SUMO DEFICIT SQUAT
8-12 reps Heavy
Feet wider than shoulder width
MINIBAND SQUAT PULSE
16 reps
Controlled slow pulses
Superset 3 — 3X
Note- Movements are to be performed back to back. Resting 90 seconds between rounds.
EQUIPMENT
DUMBBELLS
EXERCISES
10-12 reps RDL DUMBBELLS
8 reps GOBLET CURTSY + REVERSE LUNGE Left Side
8 reps GOBLET CURTSY + REVERSE LUNGE Right Side
60 seconds
RDL DUMBBELLS
10-12 reps Moderate load
Keep your pressure in your heels, but toes on the floor. Hips press straight back
GOBLET CURTSY + REVERSE LUNGE
8 reps Left side
8 reps Right side
Moderate load, option to hold a pair of DBs at your sides
Set 4 — 3X
Note- Perform one movement to failure with a quick 60 seconds rest between rounds.
EQUIPMENT
BENCH
DUMBBELL
EXERCISES
12-Failure reps SINGLE LEG HIP THRUST DB Left Side
12-Failure reps SINGLE LEG HIP THRUST DB Right Side
60 seconds
SINGLE LEG HIP THRUST DB
12-Failure reps Left side
12- Failure reps Right side
I’ll use a single 40-50lb DB
Cooldown
STAR STRETCH
30 seconds
down dog
30 seconds
pigeon
60 seconds
Switch legs halfway
FIGURE 4
30 seconds
Switch legs halfway