-
HV Week 4 Day 2 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
-
HV Week 4 Day 2 Ex 1 Banded Sissy Goblet Squats/Dumbbell Front Squats
5 Sets
10 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 barbell 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. In... -
HV Week 4 Day 2 Exercise 2 Dumbbell Sumo Romanian Deadlift/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 4 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. -
HV Week 4 Day 2 Exercise 4 Conditioning
3 Rounds
12 burpees
12 tuck crunches (works your core)
24 alternating reverse lunges
Note: Move from one movement to the next with little rest or no rest in between. Pace yourself on those burpees but stay moving!
