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Week 3 Day 4 Exercise 0 Warm up Legs
Sampson to hip flexor stretch 1 minute each leg
Couch Stretch 1 minute each leg
Single leg deadlift – 15 reps each leg using a light weight
Banded good mornings – 20 reps with a light band
20 air squats with 10 second hold at the bottom of 20th rep
Extras
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Week 3 Day 4 Exercise 1 Deadlift
5 sets
15 light reps – nice and smooth
12 heavier reps with 2 second slow count on descend each rep
10 heavier reps with 2 second slow count on descend each rep
8 heavier reps with 2 second slow count on descend each rep
8 reps as heavy as possible with 2 second count on descend each rep
Note: ... -
Week 3 Day 4 Exercise 2 Alternating Barbell Lunges and banded Step Ups
4 sets
Set 1 20 alternating barbell lunges (10 each leg) immediately followed by 25 banded step-ups each leg.
Set 2 16 heavier alternating barbell lunges (8 each leg) immediately followed by 25 banded step-ups each leg.
Set 3 14 heavier alternating barbell lunges (7 each leg) immediately followed... -
Week 3 Day 4 Exercise 3 Dumbbell Leg Curls
3 sets of 15 reps with 3 second slow count on descend each rep
Note: Use a medium weight. Rest 90 seconds between sets. -
Week 3 Day 4 Exercise 4 Conditioning
3 Rounds of
15 Double dumbbell hang Snatch –suggested weight 10-15 pounds
30 Shoulder taps (works core)
20 alternating dumbbell swings - suggested weight 10-15 pounds
30 mountain climbers
Note: Move from one movement to the next with as little rest as possible to none, but do pace yourself and ge...
