HV Week 11 Day 1 Exercise 0 Warm Up Legs
Train Like Jen - Home Version: Week 11 Day 4
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1m 8s
2 rounds of
Hip flexor Stretch 1 minute each leg
Frog Stretch 1 minute
30 toe touches
20 air squats
10 alternating lunges
Up Next in Train Like Jen - Home Version: Week 11 Day 4
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HV Week 11 Day 4 Ex 1 Elevated Narrow...
5 sets of
16 narrow stance goblet squat, immediately followed by 16 heels touching stance goblet squatNote: Use a moderate weight. Pay special attention to the position of the feet, this is the whole point of this exercise! Use a book to elevate your heels. Rest 90 seconds between sets.
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HV Week 11 Day 4 Exercise 2 Deficit D...
4 sets
20 alternating reverse lunges, immediately followed by 12 leg extensions with a 1 second hold at the top of each extensionNote: Use a medium to heavy weight on the lunges and a weight that feels medium that you can do for 12 reps on the leg extensions. Raise yourself up enough so that y...
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HV Week 11 Day 4 Exercise 3 Conditioning
15-10-7
Child makers (see video for modification)
weighted sit ups (crunches as modifications)
400 meter run or 2 minute run/ 600 meter run or 3 minute run last setOrder of workout is as follows:
15 Child makers
15 Weighted Sit-ups
400 meter run or 2 minute run
10 Child makers
10 Weighted Sit-...
