5.2 Friday | Home

Warm Up

BODYWEIGHT CARDIO WARM UP

3 minutes

Get really warm. Perform bodyweight movements of your choosing

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 — 3X

Note- Perform exercise with 60 seconds between rounds. Alt legs

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps GOBLET SQUAT + REVERSE LUNGE Alt legs
60 seconds Rest

GOBLET SQUAT + REVERSE LUNGE

12 reps Alt legs Heavy

Count each squat

Set 2 — 3X

Note- Perform one exercise with 60 seconds rest between rounds. Increase weight if able.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
8-12 reps BULGARIAN SPLIT SQUAT each leg
60 seconds rest

BULGARIAN SPLIT SQUAT

8-12 reps Moderate-Heavy load
I’ll work with 35-40lb DBs

Drive through that front foot

Superset 3 — 4X

Note- Perform exercises back to back with 60 seconds rest between rounds. Working at higher reps- near to failure.

EQUIPMENT
DUMBBELLS
BENCH/BOX

EXERCISES
8-12 reps GOBLET SQUAT
15-20 reps KAS HIP THRUST
60 seconds Rest

GOBLET SQUAT

8-12 reps Moderate-Heavy

Keep the weight high at your chest. Sink low into a squat.

KAS HIP THRUST

15-20 reps Heavy

Short range of motion. Hold at the top for an extra count

Set 4 — 3X

Note- Perform one exercise to failure with 30 seconds rest between rounds.

EQUIPMENT
MAT

EXERCISES
12 reps ANCHORED ROTARY CANDLESTICK
30 seconds Rest

ANCHORED ROTARY CANDLESTICK

12 reps

Modify by performing lying leg raises

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)