HV Week 11 Day 1 Exercise 1 Dumbbell Box Front Squats with Band
Train Like Jen - Home Version: Week 11 Day 1
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28s
5 sets of 25 reps
Note: Start with a light band and light dumbbells, but eventually increase to a medium tension band and medium/heavy weight. Use a chair in place of the bench or plyo box. Rest 90 seconds between sets.
Up Next in Train Like Jen - Home Version: Week 11 Day 1
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HV Week 11 Day 1 Exercise 2 Heels Ele...
4 Sets of
15 heels elevated goblet squats with 3 second slow count on descend each rep, immediately followed by 12 goblet split squats each legNote: Use a medium weight. Rest 2 minutes between sets. Use books to elevate your heels in order to activate your quads even more.
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HV Week 11 Day 1 Exercise 3 Core Elev...
3 sets of
12 dumbbell elevated leg crunches immediately followed by 12 plank pulls with right arm and 12 plank pulls with left armNote: Use a light or medium dumbbell for the crunches and a light tension band for the pull planks. Rest 90 seconds between sets.
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HV Week 11 Day 1 Exercise 4 Conditioning
3 rounds of
20 Dumbbell Step Overs (recommended weight 10-15 pounds)
30 Jump rope singles
40 Dumbbell power cleans (recommended weight 10-15 pounds)Note: As always, move from one movement to the next immediately and with little rest possible, stay moving! If you have knee issues, lower the heig...
