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HV Week 10 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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HV Week 10 Day 4 Exc 1 Elevated toes Dumbbell Romanian Deadlift/ Good Mornings
4 Sets of:
20 Toes elevated Dumbbell Romanian deadlifts with 2 second slow count on descend, immediately followed by 15 resistance band good mornings with weightNotes: Use a heavy weight on the sumo deadlifts, for the banded good mornings use a medium tension band and a light-medium weight. If ...
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HV Week 10 Day 4 Exercise 2 Seated Banded Leg Curls and Split Squats
3 sets of
30 seated banded leg curls with 1 second hold at pull, immediately followed by 15 heavy weight split squats each leg.Note: Use a medium tension band for the seated leg curls. Rest 90 seconds between sets.
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HV Week 10 Day 4 Exercise 3 Core
3 sets of
25 side bends each side
12 InchwormsNotes: rest 60 seconds between sets, use a medium weight on the side bends
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HV Week 10 Day 4 Exercise 4 Conditioning
4 rounds of
20 single arm dumbbell push press (each arm) (10-15 lbs)
30 kettlebell or dumbbell swings (15 lbs)
40 mountain climbers
300 meter row or 2:00 minute bike at medium pace or 300 meter run (same as 2:00 minute run)Notes: Move from one movement to the next with as little rest as possibl...
