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Week 9 Day 4 Exercise 0 Warm Up Legs
Sampson Stretch to hip flexor stretch 1 minute each leg
Couch Stretch 1 min each leg
Single leg deadlift- light weight 15 reps each leg, may use kettlebell or dumbbell
Banded good mornings- 20 reps light band
20 air squats with 10 second hold at bottom of squat on 20th rep
Extras
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Week 9 Day 4 Exercise 1 Deadlift
5 sets
Set 1 15 reps medium weight
Set 2 12 heavier reps with 2 second slow count on descend
Set 3 10 heavier reps with 2 second slow count on descend
Set 4 8 heavier reps with 2 second slow count on descend
Set 5 8 heavy reps with 2 second slow count on descendNotes: Increase weight each se...
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Week 9 Day 4 Exercise 2 Sumo Dumbbell Romanian Deadlift and Banded Step Ups
4 sets of
20 Sumo Dumbbell Romanian deadlift with 2 second slow count on descend, use a heavy weight, immediately follow with 30 banded step ups each leg.Notes: If no bands use light dumbells. Rest 90 seconds between sets.
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Week 9 Day 4 Exercise 3 Core
3 sets of
45 seconds side plank (each side)
45 seconds hollow holdNote: Rest 60 seconds between sets
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Week 9 Day 4 Exercise 4 Conditioning
Tabata style
8 rounds of:
20 seconds of air squats, rest 10 seconds (repeat this 8 times)
then immediately after the 8 rounds of air squats…
8 rounds of:
20 seconds of toe taps, rest 10 seconds (repeat this 8 times)
Then immediately after the 8 rounds of toe taps…
8 rounds of:
20 seconds of ...
