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Week 3 Day 2 Exercise 0 Warm Up Legs
2 Rounds of
25 Banded goodmornings – light band
25 alternating side banded steps – light band
20 Glute Bridges
20 air squats
Extras
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Week 2 Day 2 exercise 1 Deadlift
5 Sets
15 light reps
12 medium weight reps
10 heavier reps
8 heavier reps
8 heavy reps
Note: Keep barbell close to your shins as you move up and down, this prevents poor form and back injury, also don’t round your back. Refer to video for correct form. Increase weight each set moving from light t... -
Week 2 Day 2 exercise 2 Hip Thrust and Single Leg Deadlift
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 dea... -
Week 3 Day 2 Exercise 3 Optional Seated Calf Raises
Accumulate 100 reps
Note: Elevate the toes, use a heavy weight on the lap. -
Week 2 Day 2 Exercise 4 Core
3 sets of
Side plank 40 seconds each side
Hollow Hold 40 seconds
Note: Rest 30 seconds between sets -
Week 2 Day 2 Exercise 5 Conditioning
2 minutes of
50 jump rope singles
Maximum amount of dumbbell front squats with remainder time
Rest 1 minute
Then again…
2 minutes of
50 jump rope singles
Maximum amount of dumbbell front squats with remainder time
Rest 1 minute
And then again for a third time…
2 minutes of
50 jump rope singles
Ma...
