WEEK 3 DAY 1

WEEK 3 DAY 1

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WEEK 3 DAY 1
  • ELEVATED REVERSE LUNGE (4X10 )

    Start standing up on a slightly elevated surface (1-2" max, I am using a plate!) Engage your core for balance as you slowly step back into a reverse lunge, and press through the heel of your front foot as you stand back up. Do all on one side or alternating.

    Weight Recommendations:

    Beginner: Tr...

  • HIP THRUST (4X12)

    Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.

    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells -10lbs plates on each side
    Intermediate: 15-35lb plates on e...

  • SUMO RDLS (4X12)

    Start in a wide stance with toes pointed slightly diagonal. Hold a kettlebell, engage your core, hinge your hips back and lower the weight toward the middle of your shins, keep your back flat & weight in your glutes/hamstrings as you stand back up.

    Weight Recommendations:

    Beginner: 10-15lbs
    Int...

  • WEIGHTED FIRE HYDRANTS (4x10)

    Start on all fours with a dumbbell placed behind your knee. Keep your hips squared to the floor as you lift the weight up & to the side. Do all on one side, then switch.

    Weight Recommendations:

    Beginner: Do these bodyweight or with a band
    Intermediate: 8-12lbs
    Advanced: 20-35+ lbs

    *Modificatio...

  • SUPERSET: KB SWINGS + CALF RAISES

    Complete both exercises back to back, with a quick rest after before starting the superset again, 3 rounds total!

    Weight Recommendations:

    Beginner: 5-10lbs
    Intermediate: 12-35lbs
    Advanced: 40-70+ lbs

  • FINISHER CIRCUIT

    Circuit:(50 seconds work / 20 second rest) 2x
    -Lateral to curtsy lunge
    -“
    -OH situps
    - Bird dogs
    -“
    - Burpee squat jumps