Week 11 Day 1 Exercise 0 Warm Up Legs
Train Like Jen - Gym Version: Week 11 Day 1
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1m 8s
Hip flexor Stretch 1 minute each leg
Frog Stretch 1 minute
30 toe touches
20 air squats
10 alternating lunges
Up Next in Train Like Jen - Gym Version: Week 11 Day 1
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Week 11 Day 1 Exercise 1 Box Squats
5 sets of 5 reps
Note: The purpose of box squats is to train proper squat mechanics and also train strength and power (observe how I explode back up from the bench in the video). They remove any momentum so it truly forces your hamstrings and quads to do the hard work. It is also a great modifi...
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Week 11 Day 1 Exercise 2 Hack Squats ...
4 Sets of
12 Hack squats with 3 second slow count on descend each rep, immediately followed by 12 goblet split squats each legNote: Increase weight on the hack squat each set to a heavy weight, use a light to medium weight on the goblet split squats. Rest 2 minutes between sets.
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Week 11 Day 1 Exercise 3 Core Elevate...
3 sets of
12 dumbbell elevated leg crunches immediately followed by 12 plank pulls with right arm and 12 plank pulls with left armNote: Use a light or medium dumbbell for the crunches and a light tension band for the pull planks. Rest 90 seconds between sets.
