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Week 10 Day 4 Exercise 0 Warm Up Legs
Sampson Stretch to hip flexor stretch 1 minute each leg
Couch Stretch 1 min each leg
Single leg deadlift- light weight 15 reps each leg, may use kettlebell or dumbbell
Banded good mornings- 20 reps light band
20 air squats with 10 second hold at bottom of squat on 20th rep
Extras
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Week 10 Day 4 Exercise 1 Sumo Deadlift
5 Sets
15 lightweight reps
12 heavier reps
10 heavier reps with 2 second slow count on descend each rep
8 heavier reps with 2 second slow count on descend each rep
8 heavy reps with 2 second slow count on descend each repNotes: Pay close attention to the demonstration video. When lifting the l...
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Week 10 Day 4 Exc 2 Landmine squats/Toes Elevated Dumbbell Romanian Deadlift
4 sets of 15 Landmine squats with 3 second slow count on descend each rep, immediately followed by 20 dumbbell Romanian deadlifts with a 2 second slow count on descend each rep
Notes: Increase the weight for landmine squats each set, last set should feel heavy but doable. Use a heavy weight for ...
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Week 10 Day 4 Exercise 3 Core
3 sets of
25 side bends each side
12 InchwormsNotes: rest 60 seconds between sets, use a medium weight on the side bends
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Week 10 Day 4 Exercise 4 Conditioning
4 rounds of
20 single arm dumbbell push press (each arm) (10-15 lbs)
30 kettlebell or dumbbell swings (15 lbs)
40 mountain climbers
300 meter row or 2:00 minute bike at medium pace or 300 meter run (same as 2:00 minute run)Notes: Move from one movement to the next with as little rest as possibl...
