Week 1 Day 4 – Lower Body Strength Endurance

The Warm Up

EXERCISE	Warm Up Set 1	Warm Up Set 2
Reverse Lunges 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	8 Reps Each Side	8 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 Bulgarians	12 Reps Each	12 Reps Each	12 Reps Each
Heels Elevated Single Arm Rack Squats	8 Reps Each	8 Reps Each	8 Reps Each
Modified Forearm Planks w/ Hip Extensions	6 Reps Each	6 Reps Each	6 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.

EXERCISE	SET 1	SET 2	SET 3
Dumbbell Step Ups	8 Reps Each	8 Reps Each	8 Reps Each
Dumbbell RDLs	12 Reps	12 Reps	12 Reps
Wall Bird Dogs	30 Sec Each	30 Sec Each	30 Sec Each

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
Elevated Linear Lunges	10 Reps Each	10 Reps Each	10 Reps Each
Dumbbell Single Leg Pick Ups	8 Reps Each	8 Reps Each	8 Reps Each
Bear Limb Lift Offs	12 Reps	12 Reps	12 Reps

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