Week 4: Day 1

Updated: Nov 29, 2020

Tuesday (12/1)

Warm Up:

Row 400m

Glute Activation – 8 reps

Ab Bridge – 15 reps

Glute Hamstring Activation – 15 reps

Booty Scoot – 10 reps

Bear Crawls – 10 reps

Inchworms – 10 reps

Leg Swings Lateral/ Frontal – 10 reps of each

Shoulder/Chest with Resistance Band – 3 sets of 30secs

Piriformis Stretches – 3 sets of 30 secs

Supported Deep Squat – 3 sets of 30 secs


Main Set:

4 Rounds:

10 weighted step ups with knee raise 10/15 R

10 weighted step ups with knee raise 10/15 L

10 single leg split squats 10/15 R

10 single leg split squats 10/15 L

10 Weighted Side Steps R Leg 10/15

10 Weighted Side Steps L Leg 10/15


Cool Down: YOGA

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