Week 9 Day 4 Exercise 0 Warm Up Legs
Train Like Jen - Gym Version: Week 9 Day 4
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2m 12s
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
Up Next in Train Like Jen - Gym Version: Week 9 Day 4
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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...
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
