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HV Week 13 Day 4 Exercise 0 Warm up Legs
Sampson to hip flexor stretch 1 minute each leg
Couch Stretch 1 minute each leg
Single leg deadlift – 15 reps each leg using a light weight
Banded good mornings – 20 reps with a light band
20 air squats with 10 second hold at the bottom of 20th rep
Extras
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HV Week 13 Day 4 Exercise 1 Split Squat And Reverse Lunge
4 sets of
Set 1 15 reps each leg of split stance squats followed by 20 alternating reverse lunges. Use a light weight
Set 2 12 heavier reps each leg of split stance squats followed by 20 alternating reverse lunges.
Set 3 12 reps each leg of split stance squats followed by 20 alternating reverse ... -
HV Week 13 Day 4 Exercise 2 Dumbbell Squats
5 sets
Set 1 15 reps light weight
Set 2 12 medium weight reps
Set 3 12 medium weight reps with 3 second slow count on descend each rep
Set 4 10 heavy weight reps with 3 second slow count on descend each rep
Set 5 is maximum amount of reps possible at light weight, regular tempo no slow count.... -
HV Week 13 Day 4 Exercise 3 Dumbbell Leg Curls
3 sets of 15 reps with 3 second slow count on descend each rep
Note: Use a medium weight. Rest 90 seconds between sets.
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HV Week 13 Day 4 Exercise 4 Conditioning
4 Rounds of
15 Double dumbbell hang Snatch –suggested weight 10-15 pounds
30 Shoulder taps (works core)
20 alternating dumbbell swings - suggested weight 10-15 pounds
30 mountain climbersNote: Move from one movement to the next with as little rest as possible to none, but do pace yourself and g...
