9.30 Wednesday | Home

Warm Up

walking

5 minutes

Get really warm

WALL FACING WALL SWING

30 seconds

Big loose swings

SEATED HIP OPENER

30 seconds

DEEP SQUAT + HAMSTRING STRETCH

30 seconds

SINGLE LEG FLOOR BRIDGE

30 seconds each leg

Advance by performing all reps on the same leg before switching.

Set 1 — 4X

Note- Perform exercise with 90 seconds between rounds. Reps should decrease as your weight increases

EQUIPMENT
DUMBBELL

EXERCISES
10 reps HEELS ELEVATED GOBLET SQUAT
90 seconds Rest

HEELS ELEVATED GOBLET SQUAT

6-10 reps

Reps should decrease as you increase weight

Set 2 — 3X

Note- Perform one exercise with 60 seconds rest between rounds. Resting 60 seconds

EQUIPMENT
DUMBBELLS
BENCH/BOX

EXERCISES
10 reps FRONT FOOT ELEVATED CURTSY LUNGE left leg
10 reps FRONT FOOT ELEVATED CURTSY LUNGE right leg
60 seconds Rest

front foot elevated curtsy lunge

10 reps Moderate each leg

Keep the weight at chest height

Superset 3 — 3X

Note- Perform exercises back to back. Repeat 3 rounds. Working at lighter loads and higher reps

EQUIPMENT
BENCH
BOX

EXERCISES
10-12 reps POWER STEP UP right leg
10-12 reps POWER STEP UP left leg
8 reps PISTOL SQUAT TO BENCH right leg
8 reps PISTOL SQUAT TO BENCH left leg
10-Failure reps DB CALF RAISE
Repeat. No rest.

POWER STEP UP

10-15 reps moderate load

Avoid bouncing through the top of the motion

PISTOL SQUAT TO BENCH

8-10 reps each leg

Option to hold a single DB at chest height to increase intensity

DB CALF RAISE

10-Failure reps

I would opt to use a machine if your gym has one

Set 4 — 3X

Note- Perform exercises back to back with 30 seconds rest between rounds, GO TO FAILURE

EQUIPMENT
MINIBAND

EXERCISES
20 reps MINIBAND SIDE STEP
30 seconds Rest

MINIBAND SIDE STEP

20 reps

Sit low into that squat, pressing into that band as you travel sideways

Cooldown

STANDING QUAD STRETCH

30 seconds Alt legs

DEEP SQUAT+ HAMSTRING STRETCH

30 seconds

KNEELING HAMSTRING STRETCH

30 seconds

FIGURE 4

60 seconds (30 each leg)