Week 11 Day 1 Exercise 1 Box Squats
Train Like Jen - Gym Version: Week 11 Day 1
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39s
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 modification for people with knee issues. Use a bench or a box and increase weight each set to a heavy weight. You should be able to actually squat more than your usual weight because you are not descending with full range of motion, so get as heavy as possible especially on that last set. The last set should be a struggle. Rest 2 minutes between sets.
Up Next in Train Like Jen - Gym Version: Week 11 Day 1
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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.
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Week 11 Day 1 Exercise 4 Conditioning
3 rounds of
20 Dumbbell Step Overs (recommended weight 10-15 pounds)
30 Jump rope singles
40 Dumbbell power cleans (recommended weight 10-15 pounds)Note: As always, move from one movement to the next immediately and with little rest possible, stay moving! If you have knee issues, lower the heig...
