Session 9 of 20
In Progress

DAY 1: Lower Body Strength

Warm Up

Exercise 1/2

8 Barbell Front Squats

Tips:

Exercise 2/2

10 Goblet Squat Shifts

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30-Second Rest

Circuit 1

Exercise 1/1

3 Barbell Back Squats 1:3:1

Tips:

30-Second Rest

Circuit 2

Exercise 1/1

3 Barbell RDLs 1:3:1 (Use Straps)

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30-Second Rest

Circuit 3

Exercise 1/4

10 GH Raises

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Exercise 2/4

15 Leg Extensions

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Exercise 3/4

0:20 Band Forearm Side Plank w/ Hip Abduction

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Exercise 4/4

0:20 Weighted Copenhagen ISO Hold

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30-Second Rest

Circuit 4

Exercise 1/2

10 Modified Forearm Plank w/ Alternating Hip Extension

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Exercise 2/2

12 Supine Pelvic Rotations

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30-Second Rest

Conditioning

Exercise 1/1

0:45 Pogo Jumps

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