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WEIGHTED FIRE HYDRANTS (4x10)

WEEK 3 DAY 1 - LOWER BODY • 20s

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

*Modification: you can do this with a band or no weight.

Up Next in WEEK 3 DAY 1 - LOWER BODY

  • SUPERSET: KB SWINGS + CALF RAISES
    00:40
    SUPERSET: KB SWINGS + CALF RAISES

    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
    16:26
    FINISHER CIRCUIT

    FINISHER CIRCUIT

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

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