Session 12 of 57
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Day 5 – Lower Body

KaLinda May 20, 2022

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 5 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

Romanian Deadlift – 12, 12, 12, 10 Reps

Walking Lunges (Bodyweight) – 12, 12, 12, 10 Reps

Circuit 2

One Leg Chair Get Ups – 12, 12, 12, 10 Reps

One Leg Stiff Leg Deadlift – 12, 12, 12, 10 Reps

Circuit 3

Goblet Squats – 12, 12, 12, 10 Reps

One Leg Glute Bridges – 12, 12, 12, 10 Reps

Circuit 4

Bulgarian Squats – 12, 12, 12, 10 Reps

One Leg 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