Week 12 Day 4 Exercise 0 Warm Up legs
Train Like Jen - Gym Version: Week 12 Day 4
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1m 51s
Hip flexor stretch 1 minute each leg
Frog Stretch 1 minute
20 goblet squats – light dumbbell with a 5 second hold at the bottom of last rep
20 alternating lateral squats
Note: Repeat if needed
Up Next in Train Like Jen - Gym Version: Week 12 Day 4
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Week 12 Day 4 Exercise 1 Barbell fron...
5 Sets
15 light reps
12 heavier reps with 3 second slow count on descend
10 heavier reps with 3 second slow count on descend
8 heavier reps with 3 second slow count on descend
6 heavy reps at regular tempo, no slow countNote: Increase weight each set to a heavy set of 6. Also, increase weight a...
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Week 12 Day 4 Exercise 2 Barbell or D...
4 sets of 24 alternating reps (12 reps each leg)
Note: This will target your inner thighs. Use a moderate weight for all sets. If you struggle keeping the form while using weight, drop the weight and just do bodyweight. Rest 90 seconds between sets.
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Week 12 Day 4 Exercise 3 Bulgarian Sp...
3 sets of
7 heavy dumbbell reps with a 7 second hold on 7th rep. Immediately drop the weight and perform 7 medium weight dumbbell reps with a 7 second hold on 7th rep, drop the weight and immediately perform 7 light weight dumbbell reps with a 7 second hold on 7th rep. Repeat on opposite leg. Ref...
