9.18 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
Superset 2 — 3X
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
Superset 3 — 3X
Note- Perform exercises back to back with 60 seconds rest between rounds. Working near to failure.
EQUIPMENT
DUMBBELLS
EXERCISES
6 reps TRAVELING LATERAL LUNGE Right side
6 reps TRAVELING LATERAL LUNGE Left side
12 reps PLYO LUNGE JUMP Right side
12 reps PYO LUNGE JUMP Left side
60 seconds Rest
traveling lateral lunge
6 reps Left side
6 reps Right side
Option to hold a single DB at chest height
PLYO LUNGE JUMP
12 reps Right side
12 reps Left side
Modify removing the jumping and performing pulses
Set 4 — 3X
Note- Perform exercises one after another with minimal rest. Repeat 3 rounds.
EQUIPMENT
MAT
EXERCISES
12 reps ANCHORED ROTARY CANDLESTICK
10 reps SIDE PLANK LEG LIFT + HIP DIP Left side
10 reps SIDE PLANK LEG LIFT + HIP DIP Right side
Repeat
ANCHORED ROTARY CANDLESTICK
12 reps
Modify by performing lying leg raises
SIDE PLANK LEG LIFT + HIP DIP
10 reps left side
10 reps right side
Modify by bending that bottom leg and placing knee on the mat. The upper body should be elevated in a plank
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)