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DYNAMIC WARMUP |  COOLDOWN WEEK 6 PAGE |  WELCOME PAGE

LEG DAY. In between each of these sets, you should be running in place for :90, see below.

Equipment needed: two dumbbells + band + bench (or chair)

Set 1: (3 x :45)

  1. 3 skaters to 2 knee drive hops

  2. Band around laces, ALT tabletop lifts slow
  3. Wall sit leg extensions

Set 2 (3 x 12)

  1. DB step up R
  2. Pistol squat on bench R
  3. 15 tuck jumps (modified to squat jumps or squat to calf raise
  4. DB step up L
  5. Pistol squat on bench L

Set 3: (3 x :45)

  1. 5 plank in outs to 1 plank pop up jump squat
  2. Band around ankles, leaning single sided lifts, alternate on the last round
  3. Butterfly thrusters

IN BETWEEN EACH SET

1. :90 run/jog or dance in place