4.9 Thursday | Home
This workouts has a lot of single leg work making it very challenging. Take Longer rest periods as needed to allow you to move heavier loads.
Warm Up
JUMP ROPE
2 Minutes
Cardio any bodyweight cardio of your choosing
LEG SWINGS
30 seconds Switch halfway
Big loose swings
SEATED HIP OPENERS 90/90
30 seconds
Keep your pockets on the floor as you rotate from side to side
MONSTER WALKS
60 seconds
Band around your ankles
Set 1 — 3X
Note- Perform one exercise at as heavy of a load as able. Rest 60 seconds between rounds.
EQUIPMENT
BOX/BENCH
DUMBBELLS
EXERCISES
12 reps SQUAT TO BENCH DUMBBELLS
60 seconds Rest
SQUAT TO BENCH DUMBBELLS
12 reps Heavy as able
Explode up, control down. Box should come to the back of the knees or slightly higher
Set 2 — 3X
Note- Perform as heavy of a load as able. Rest 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
EXERCISES
12 reps FRONT FOOT ELEVATED REVERSE LUNGE Left Side
12 reps FRONT FOOT ELEVATED REVERSE LUNGE Right Side
60 seconds Rest
FRONT FOOT ELEVATED SPLIT LUNGE
12 reps Right leg
12 reps Left Leg
I’ll use a pair of 35lb DBs
Long step back, torso slightly forward, drive through front heel
Superset 3 — 3X
Note- Continue to increase in weight if you are able to maintain reps. Rest 30 seconds between rounds.
EQUIPMENT
DB/KB
MINIBAND
EXERCISES
15 reps KB/DB SUMO SQUAT
12 reps SINGLE LEG HIP THRUST Left Side
12 reps SINGLE LEG HIP THRUST Right Side
30 seconds Rest
KB/DB SUMO SQUAT
15 reps Heavy
Option to hold a pair of DBs.
SINGLE LEG HIP THRUST DB
12 reps Left Side
12 reps Right Side
Hold the top for one count before slowly lowering
Superset 4 — 3X
Note- Performing movement back to back. Rest 30 seconds between rounds.
EQUIPMENT
MINIBAND
EXERCISES
16 reps 45 DEGREE STANDING SIDE LEG LIFT Left Leg
16 reps 45 DEGREE STANDING SIDE LEG LIFT Right Leg
16 reps MINIBAND SQUAT + SIDE STEP total
30 seconds Rest
45 DEGREE STANDING SIDE LEG LIFT
16 reps Left leg
16 reps Right leg
Press into the band as much as able. Soft bend in the standing leg
MINIBAND SQUAT + SIDE STEP
16 reps
Slight Hinge forward. Powerful press out.
Set 5 — 3X
Note- Performing one movement. Rest 30 seconds between rounds.
EQUIPMENT
LONG LOOP RESISTANCE BAND
EXERCISES
12 reps RESISTANCE BAND DEADBUG
30 seconds Rest
RESISTANCE BAND DEAD BUG
12 reps
Move away from the anchor to create more resistance.
Cooldown
DOWN DOG
30 seconds
Peddle out your heels, exhale as press your chest into the floor.
pigeon
60 seconds switch halfway
The farther the heel from your body the more challenging
childs pose to frogger
30 seconds
Exhale as you press your hips back
SUPINE SPINAL TWIST
60 seconds
Switch halfway