3.19 Wednesday | Home

This workout is back and lower body focused. You’ll see lower reps and longer rest!
It’s time go GROW! Let’s go!

Warm Up

BODYWEIGHT CARDIO WARM UP

3 Minutes

Perform cardio of your choosing, break a sweat.

LOW LUNGE CROSSBODY TWIST

30 seconds Alt sides

deep squat hip & ankle opener

30 seconds

LEG SWINGS

30 seconds Alt legs

Superset 1 — 3X

Note- Perform exercises back to back with 30 seconds rest between rounds.. Increase weight in each exercise each round if able.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
10 reps BULGARIAN SPLIT SQUAT each leg
12 reps SINGLE ARM ROW BENT OVER ROW each arm
30 seconds Rest

BULGARIAN GOBLET SPLIT SQUAT

10 reps Moderate
Build in weight each round

I’ll work up to 40lbs DB

SINGLE ARM ROW BENT OVER ROW

12 reps each arm
I’ll begin at 30lbs and climb

With a wide stance, pull the DB up and back to the space between the hip bone and ribs.

Superset 2 — 3X

Note- Perform exercises back to back. No rest between rounds. Increase weight if able.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
10-15 reps LAT PULLOVER
15 reps KICKBACK LONG BAND each leg
No rest

LAT PULLOVER

10-15 reps
I'll use a 30lb DB

Dropping the hips creates a bigger stretch in the lats

kickback long band

15 reps each leg

Keep hips square to the floor as you kick up slowly with control. Option to perform a mini band kickback on all fours.

Superset 3 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps REVERSE LUNGE BICEP CURL Alt legs
12 reps BENT OVER ROW + FLY
30 seconds Rest

REVERSE LUNGE BICEP CURL

12 reps Alt legs

Moderat to heavy. Build weight if able

BENT OVER ROW + FLY

12 reps Light to Moderate load

Gaze 3ft off your shoes. Maintain a soft bend in your elbows in the fly position

Superset 4 — 3X

Note- Perform exercises back to back with no rest. Drive that heart rate up.

EQUIPMENT
DUMBBELLS
LONG LOOP BAND

EXERCISES
12 reps WEIGHTED SINGLE LEG FLOOR BRIDGE each leg
12-15 reps HIGH TO LOW KNEELING LAT PULLDOWN each arm
No Rest. Repeat

trx delt row

12 reps

Leading with the elbows, hands pull back to the shoulders. Feet close to the anchor to make it more challenging.

HIGH TO LOW KNEELING LAT PULLDOWN

12-15 reps each arm

Pull elbow down to your side with a slight twist in your torso on the contraction

Cooldown

DOWN DOG