Week 12 Day 2 exercise 2 Hip Thrust and Single Leg Deadlift
Train Like Jen - Gym Version: Week 12 Day 2
•
1m 16s
4 Sets
12 medium weight reps immediately followed by 15 single leg deadlift each leg
10 heavier weight reps immediately followed by 15 single leg deadlift each leg
8 heavier weight reps immediately followed by 15 single leg deadlift each leg
6 heavy reps immediately followed by 15 single leg deadlift each leg
Note: On the hip Thrust squeeze your glutes at the top and at the bottom you should be a few inches from the floor, this is full range of motion. Go from a medium weight to a heavy set of 6. This is a great exercise to grow those glutes! On the single leg deadlift use a medium weight. Rest 90 seconds between sets.
Up Next in Train Like Jen - Gym Version: Week 12 Day 2
-
Week 12 Day 2 Exercise 3 Optional Sea...
Accumulate 150 reps
Note: Elevate the toes, use a heavy weight on the lap. -
Week 12 Day 2 Exercise 4 Core
3 sets of
Side plank 45 seconds each side
Hollow Hold 45 secondsNote: Rest 30 seconds between sets
-
Week 12 Day 2 Exercise 5 Conditioning
2 minutes of
50 jump rope singles
Maximum amount of dumbbell front squats with remainder time
Rest 1 minuteThen again…
2 minutes of
50 jump rope singles
Maximum amount of dumbbell front squats with remainder time
Rest 1 minuteAnd then again for a third time…
2 minutes of
50 jump rope singles
...
