11.12 Wednesday | Home
Warm Up
knee drive
3 minutes
Get really warm, perform body 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 building in weight with 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
EXERCISES
12 reps SUITCASE SQUAT
60 seconds Rest
suitcase SQUATs
12 reps Heavy
Feet shoulder width or slightly wider. Be sure to sit back and you lower
Set 2 — 4X
Note- Perform one exercise with 60 seconds rest between rounds. Increase weight if able.
EQUIPMENT
DUMBBELLS
BENCH
EXERCISES
12 reps BULGARIAN SPLIT SQUAT Right Leg
12 reps BULGARIAN SPLIT SQUAT Left Leg
60 seconds rest
UNEVEN BULGARIAN SPLIT SQUAT
12 reps Heavy load each leg
I’ll work with 40-50lb DBs
Drive through that front foot
Superset 3 — 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 reps SUMO SQUAT 2 PULSE
15-20 reps KAS HIP THRUST
60 seconds Rest
SUMO SQUAT 2 PULSE
8 reps Moderate
Perform 2 tight pulses at the bottom of each rep
KAS HIP THRUST
20 reps Heavy
Hold the top of each thrust for an extra count
Superset 4 — 2X
Note- Perform one exercise to failure with 30 seconds rest between rounds.
EQUIPMENT
MINIBAND
EXERCISES
10 reps MINIBAND CURTSY LUNGE + HIP ABDUCTION Right Leg
10 reps MINIBAND CURTSY LUNGE + HIP ABDUCTION Left Leg
20 reps FLOOR BRIDGE MINIBAND ABDUCTION
30 seconds Rest
MINIBAND CURTSY LUNGE + HIP ABDUCTION
10 reps Right leg
10 reps Left Leg
Slow controlled lift and lowering, working against the band
FLOOR BRIDGE MINIBAND ABDUCTIONS
20 quick reps
Holding the top and pressing the knees out resisting the band
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)