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HV Week 14 Day 2 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 14 Day 2 Ex 1 Heels Elevated Banded Sissy Goblet Squats/Front Squats
5 Sets
12 reps of banded goblet sissy squats with 3 second slow count on descend and 3 second slow count on the way up, immediately followed by 12 dumbbell front squats.Note: Use a light-weight for the sissy squats and medium tension band. Lean back into the band as you go down into the squat. ...
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HV Week 14 Day 2 Ex 2 Dumbbell Sumo Romanian Deadlift and Banded Pull Throughs
5 sets
15 light reps of Romanian deadlift with 2 second slow count on descend, immediately followed by 30 banded pull throughs
12 heavier reps of Romanian deadlift with 2 second slow count on descend, immediately followed by 30 banded pull throughs
10 heavier reps of Romanian deadlift with 2 seco... -
HV Week 14 Day 2 Exercise 3 Double Dumbbell Calf Raises
3 sets of 25 reps with 1 second hold at the top on each rep
Note: Use a moderate or medium weight. Rest 75 seconds between sets.
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HV Week 14 Day 2 Exercise 4 Conditioning
3 Rounds
18 burpees
15 tuck crunches (works your core)
30 air squatsNote: Move from one movement to the next with little rest or no rest in between. Pace yourself on those burpees but stay moving!
