Week 11 Day 1 Exercise 2 Hack Squats and Goblet Split Squats
Train Like Jen - Gym Version: Week 11 Day 1
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28s
4 Sets of
12 Hack squats with 3 second slow count on descend each rep, immediately followed by 12 goblet split squats each leg
Note: 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.
Up Next in Train Like Jen - Gym Version: Week 11 Day 1
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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...
