HV Week 9 Day 4 Exercise 1 Sumo Dumbbell Squats and Banded Step Ups
Train Like Jen - Home Version: Week 9 Day 4
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44s
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 with 10 second hold at the bottom of 20th rep.
Then… perform 25 banded step ups each leg
Each set is 60 sumo squats and 25 banded step ups per leg
Notes: the “3/4 style” squats means that on your way up from the squat you are going to stop a little before full extension. You will be using 3 sets of weight in one set starting heavy and finishing light. You will immediately complete 25 banded step ups per leg right after each set of sumo squats.
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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
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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 ...
