Week 1 Day 1 – Lower Body Strength Endurance

The Warm Up

EXERCISE	Warm Up Set 1	Warm Up Set 2
Reverse Lunge w/ OH Reach	8 Reps Each Side	8 Reps Each Side
Standing Alternating Knee Hugs	8 Reps Each Side	8 Reps Each Side
Shinboxes	15 Reps Each Side	15 Reps Each Side
Reverse Lunges w/ Rotation	15 Reps Each Side	15 Reps Each Side

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

EXERCISE	SET 1	SET 2	SET 3
Dumbbell Bulgarian ISO Holds	45 Sec Each	45 Sec Each	45 Sec Each
Wall Half Kneeling ISO Holds	30 Sec Each	30 Sec Each	30 Sec Each
Modified Forearm Planks	30 Sec	30 Sec	30 Sec

Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between.

EXERCISE	SET 1	SET 2	SET 3
Wall Linear Lunges	8 Reps Each	8 Reps Each	8 Reps Each
Wall T ISO Holds	30 Sec Each	30 Sec Each	30 Sec Each
Bear ISO Holds w/ Block	30 Sec	30 Sec	30 Sec

Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between.

EXERCISE	SET 1	SET 2	SET 3
Heels Elevated Goblet Squats	12 Reps	12 Reps	12 Reps
Bench Single Leg Hip Extensions	12 Reps Each	12 Reps Each	12 Reps Each
Forearm Side Planks	30 Sec Each	30 Sec Each	30 Sec Each

Repeat moves in superset fashion (follow the sets) before finishing workout.
Give yourself 30 seconds – 1 minute of rest between.