Warm Up
Perform for 10 minutes.
Butt Kickers
Knee Pulls
Frankensteins
Spiderman Stretch with Rotation
Hamstring Scoops
Glute Bridges (Double Leg)
Quad Pulls
Glute Bridges (Single Leg)
Day 1 Demonstration Video
Perform each superset 3 times before moving on to the next superset.
Reps are given per set order.
For example, Barbell Squats – 12, 12, 12 reps means that every set is 12 reps.
Circuit 1
Barbell Pause Squat (4 Second Hold) – 12, 12, 12 Reps
Squat Plank Out – 12, 12, 12 Reps
Circuit 2
Pause Lunges (2 Second Hold) – 12, 12, 12 Reps
Hip Thrusts – 12, 12, 12 Reps
Circuit 3
Step Up into Reverse Lunge – 12, 12, 12 Reps
Side Skies – 12, 12, 12 Reps
Circuit 4
Bulgarian Pause Squats (2 Second Hold) – 15, 12, 12 Reps
One Leg Glute Bridge – 15, 12, 12 Reps
CARDIO SCHEDULE
Following your workout, perform 25-30 minutes of steady cardio.
Choose from one of the following:
Stairmaster
Elliptical
Spinning Bike
Post Workout Recovery
Foam roll and stretch