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Week 2 Day 4 Exercise 0 Warm Up legs
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
Extras
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Week 2 Day 4 Exercise 1 Barbell front squats
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 count
Note: Increase weight each set to a heavy set of 6. Also, increase weight an... -
Week 2 Day 4 Exercise 2 Barbell or Dumbbell Latteral Squats
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. -
Week 2 Day 4 Exercise 3 Bulgarian Split Squats with hold
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... -
Week 2 Day 4 Exercise 4 Conditioning
8 minute amrap (as many rounds as possible in 8 minutes of)
12 alternating dumbbell snatch (15 pounds or heavish weight if possible)
12 dumbbell deadlifts with heavish weight
20 flutter kicks (works the core)
20 seconds of running in place – fast speed!
Note: Move consistently while controlling a...
