Week Four - Lower Body Workout - Full Body Power & Strength
Full Body Power & Strength
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31m
Mobility/Stability
Pigeon Stretch: 30 sec each side
Toe hold standing to crouch: 15-20 reps
Circuit 1 - 4 sets - 12 reps - 1 min rest in between exercises
Squat (Option to Squat to Bench, BW, Goblet)
Bulgarian Split Squats (Off bench or side of couch/chair)
RDLs (Dumbbell or Backpack)
Finisher - 2 sets - 20 per side - 1 min rest in between sets
Side lying leg raises
Single Leg Glute Bridge
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Thread the needle
Seated twist
Child’s pose
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Hammer Curls (Dumbbells or heavy water bottles)
Neutral Grip Row - (Dumbbells or heavy water bottles)
Skull Crushers (Dumbbells or heavy water bottle)
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Week Four - Full Body Workout - Full ...
Warm Up
Pigeon Stretch
Figure 4 stretch
Childs poseLadder Circuit - 16, 14, 12, 10 - 1:30 min rest after each set
Squat Jacks
Bear crawl hold with alt knee taps (reps per side)
Renegade Row (use dumbbells or heavy object to row)
Reverse lunge with alt. bicep curl (use dumbbells or water bo... -
Week Five - Lower Body Workout - Full...
Mobility/Stability
Pigeon Stretch: 30 sec each side
Toe hold standing to crouch: 15-20 repsMains - 3 sets - 30 sec rest
A1 Squat 12 reps (Option to Squat to Bench, BW, Goblet)Superset 1 - 3 sets - 12 reps - 30 sec rest
C1 Reverse Lunge
C2 RDLsSuperset 2- 3 sets - 10 per side - 30 sec r...
