WEEK 4 DAY 1

WEEK 4 DAY 1

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WEEK 4 DAY 1
  • BARBELL RDLS (4X10)

    Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.

    Weight Recommendations:

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

  • HIP THRUSTS (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 -10lbs plates on each side
    Intermediate: 15-45lb plates on each side of t...

  • GOBLET REVERSE LUNGES (4X8)

    Hold a heavy dumbbell in front of your chest, engage your core and step back into a reverse lunge, alternate side back & forth

    Weight Recommendations:

    Beginner: 3-10lbs
    Intermediate: 12-30lbs
    Advanced: 35-65+ lbs

    *Modification: drop the weight!

  • GLUTE FOCUSED HYPER EXTENSIONS (4x12)

    Start with your hips pressed on the pads & with weights hanging in front of you or held to your chest. Internally rotate your shoulders to hunch/round your upper back. As you lower, you should feel a stretch in the hamstrings, and as you come back up, think about squeezing your glutes to lift you...

  • SUPERSET: GLUTE BRIDGES + JUMP SQUATS

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

    Weight Recommendations:

    Beginner: 10-15lbs
    Intermediate: 20-35lbs
    Advanced: 40-70+ lbs

  • FINSIHER CIRCUIT

    Circuit: (50 seconds work / 20 second rest) 2x
    - Squat 3x pulse calf raise
    - Inner leg lifts
    - “ (opposite side)
    - Twisting situps
    - Hydrant to back kick
    - “ (opposite side)