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HV Week 9 Day 4 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
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HV Week 9 Day 4 Exercise 1 Sumo Dumbbell Squats and Banded Step Ups
4 sets of:
20 “¾ style” HEAVY dumbell reps with 10 second hold at the bottom of 20th rep, drop the weight and immediately perform 20 “3/4 style” MEDIUM weight dumbbell reps with 10 second hold at the bottom of 20th rep, drop the weight and immediately perform 20 “3/4 style” LIGHT reps wit... -
HV Week 9 Day 4 Exercise 2 Sumo Dumbbell Romanian Deadlift and Reverse Lunges
4 sets of
20 Sumo Dumbbell Romanian deadlift with 2 second slow count on descend, immediately follow with 20 alternating reverse lunges or 10 per leg.Note: Increase weight each set up to a medium-heavy weight. Rest 90 seconds between sets.
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HV Week 9 Day 4 Exercise 3 Core
3 sets of
45 seconds side plank (each side)
45 seconds hollow holdNote: Rest 60 seconds between sets
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HV Week 9 Day 4 Exercise 4 Conditioning
Tabata style
8 rounds of:
20 seconds of air squats, rest 10 seconds (repeat this 8 times)
then immediately after the 8 rounds of air squats…
8 rounds of:
20 seconds of toe taps, rest 10 seconds (repeat this 8 times)
Then immediately after the 8 rounds of toe taps…
8 rounds of:
20 seconds of ...
