HV Week 9 Day 4 Exercise 0 Warm Up Legs
Train Like Jen - Home Version: Week 9 Day 4
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2m 12s
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
Up Next in Train Like Jen - Home Version: Week 9 Day 4
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HV Week 9 Day 4 Exercise 1 Sumo Dumbb...
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 Dumbb...
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
