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DYNAMIC WARMUP | COOL DOWN | WEEK 7 PAGE |  WELCOME PAGE

Leg day on Hump Day! What could be better? Don't forget about the movements in between each set. Try to take minimal rest.

Equipment needed: bench (or chair)  + heavy dumbbells

Set 1: 3 x :45

  1. Bench curtsy step overs R
  2. Handstand kick ups (modified to donkey kicks)
  3. Rock and roll up jump squat (modified to jump squat)
  4. Bench curtsy step overs L 

:60 Forearm Plank Hold


Set 2 (3 x :45)

  1. Bench power knees R
  2. [12 reps] DB deadlift to clean and squat
  3. [12 reps] DB decline hip thrusters
  4. Bench power knee L 

:75 High Plank hold


Set 3: (3 x :45)

  1. External hip rotation around bench to lunge R
  2. [12-15 reps] DB goblet squat
  3. [8-10 reps] DB sumo deadlift
  4. External hip rotation around bench to lunge L


:90 Plank Up Downs