Legs & Core - Warm Up Version 2
Train Like Jen - Home Version: Week 1 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 - Home Version: Week 1 Day 4
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Home Version: Legs & Core Ex 1 - 3 P...
3 Point stance Romanian Deadlift
5 sets of 12 reps each stance for a total of 36 reps per set.Notes: You will perform 12 reps at ankle touching stance, 12 reps at neutral stance and 12 reps at sumo stance. Rest 2 minutes between sets. If able, increase weight each set, feel the entire back of ...
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Leg & Core - Leg Extention and Leg curl
Leg extension/Leg curl Superset
4 sets
12 leg extensions with 1 second hold on full extension each rep.
12 laying leg curls with dumbbell with 2 second negative (2 second count on descend)Notes: Use a light medium weight. For the leg extension set up, grab a chair with a back and place some bo...
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Legs & Core Ex. 4 - Russian Twists an...
Optional core for abs of steel
40 seated alternating Russian Twists- use kettlebell or dumbbell - medium weight
30 second hollow hold
