LOWER BODY — Glutes & hamstrings
Week 4 — you already know what that means!!! Less reps, more WEIGHT!
** Remember to always start with a warm up before you begin (5-10 mins) & finish with a cool down and stretch after your strength session.
SUPERSET #1: 3 sets of 6-8 reps
A1) Sumo deadlift *use 2 DB’s OR barbell if available!
A2) Side step ups per side
SUPERSET #2: 3 sets of 6-8 reps
B1) Glute bridge *if you have a barbell available use it, otherwise place 1 DB on pelvis
B2) Curtsy lunge per side
SUPERSET #3: 3 sets of 6-8 reps
C1) DB RDLs
C2) Banded fire hydrants per side OR plate abductions per side
FINISHER #1: 3 sets 6-8 reps
D1) OH walking lunges *6-8 reps per side
D2) KB/DB marches *8-10 reps per side
FINISHER #2: 6 minute AMRAP, 6-8 reps of each exercise
1) Shoulders elevated glute bridge +/- band
2) Banded step outs per side
3) Monster walks per side
4) DB sumo squat WITH a pulse
DONE ✔️
Exercise Demos
WARM UP FOLLOW ALONG
DB SUMO DEADLIFT *can use BB if at gym, this movement is DIFFERENT than a sumo squat! Remember its a HINGE
BARBELL SUMO DEADLIFT
LATERAL/SIDE STEP UPS
GLUTE BRIDGE *use BB if available
CURTSY LUNGE *do all on LEFT then switch all on RIGHT
DB RDLS
BANDED FIRE HYDRANTS
STANDING PLATE ABDUCTIONS
OH WALKING LUNGES *can be done with DB or plate
KB/DB MARCHES
SHOULDERS ELEVATED GLUTE BRIDGE
BANDED STEP OUT SQUATS
BANDED MONSTER WALKS
DOUBLE DB SUMO SQUAT *add a pulse at the bottom
