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 4 times before moving on to the next superset.
Reps are given per set order.
For example, Barbell Squats – 12, 12, 12, 10 Reps means that sets 1, 2, and 3 are 12 reps and set 4 is 10 reps.
Circuit 1
Barbell Pause Squat (2 Second Hold) – 12, 12, 12, 10 Reps
Squat Plank Out – 12, 12, 12, 10 Reps
Circuit 2
Walking Lunges – 12, 12, 12, 10 Reps
Scissor Lunges – 12, 12, 12, 10 Reps
Circuit 3
One Leg Chair Get Up – 12, 12, 12, 10 Reps
Squat Pause Jumps (2 Second Hold) – 12, 12, 12, 10 Reps
Circuit 4
Bulgarian Squats (Bodyweight) – 12, 12, 12, 10 Reps
Weighted Hip Thrust – 12, 12, 12, 10 Reps
CARDIO SCHEDULE
Following your workout, perform 25-30 minutes of steady cardio on the stairmaster.
Post Workout Recovery
Foam roll and stretch