BULGARIAN TO RDL (4X8)
WEEK 4 DAY 6 - FULL BODY
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24s
Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Then keep your back leg in standing position while dropping your chest and the weights to go into a single leg RDL- that is one rep on ONE side!
Weight Recommendations:
Beginner: Bodyweight - 7 lbs
Intermediate: 10-25lbs
Advanced: 30-50+ lbs
*Modification: do these without weight or just regular lunges + RDLs on the floor.
Up Next in WEEK 4 DAY 6 - FULL BODY
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BALL SLAM MOUNTAIN CLIMBERS (3x10)
*use caution, that you don't pick a ball that bounces back up, because it can hit your face easily! if you don't have a good ball to use, modify!
Slam the ball down, controlling the stop with you hands, jump out into a plank on the ball, perform a mountain climber, lift the ball back up and repea... -
FINISHER CIRCUIT
Circuit: (50 second work / 25 second rest) 2x
- Squat steps
- Leg lifts
- Plank to lunge twists
- Weighted calf raises
- Around the world raises
