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MONDAY, OCT. 31: MA60 Lower Body (W6D1)

The Warm Up

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EXERCISEWarm Up Set 1Warm Up Set 2
Reverse Lunge w/ OH Reach8 Reps Each Side8 Reps Each Side
Standing Alternating Knee Hugs8 Reps Each Side8 Reps Each Side
Shinboxes15 Reps Each Side15 Reps Each Side
Reverse Lunges w/ Rotation15 Reps Each Side15 Reps Each Side


The Workout

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REPEAT EACH SET THE LISTED AMOUNT OF TIMES WITHIN EACH CIRCUIT BEFORE MOVING ON TO THE NEXT CIRCUIT. 

Circuit 1

EXERCISESET 1SET 2SET 3SET 4
DB Bulgarians CDISOK • 5:0:5:06 Reps Each6 Reps Each6 Reps Each6 Reps Each
Half Kneeling Plate Punches8 Reps Each8 Reps Each8 Reps Each8 Reps Each
Forearm Planks w/ Hip Extension8 Reps Each8 Reps Each8 Reps Each8 Reps Each
Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between. 

Circuit 2

EXERCISESET 1SET 2SET 3SET 4
Dumbbell RDLs CDISOK • 5:0:5:08 Reps8 Reps8 Reps8 Reps
Hip Hinge w/ Band ISO Hold • 1:5:15 Reps5 Reps5 Reps5 Reps
Wall Leg Lowers w/ Block8 Reps Each8 Reps Each8 Reps Each8 Reps Each
Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between. 

Circuit 3

EXERCISESET 1SET 2SET 3SET 4
Goblet CDISOK 5:0:5:08 Reps8 Reps8 Reps8 Reps
Dumbbell Linear Lunge Pulses30 Sec Each30 Sec Each
Supine Pelvic Rotations w/ Block 1:5:13 Reps Each3 Reps Each3 Reps Each3 Reps Each
Repeat moves in superset fashion (follow the sets) before finishing workout.
Give yourself 30 seconds – 1 minute of rest between.