1.3 Friday | Home

Grab a sweat-sister and get after this one!

Warm Up

BODYWEIGHT WARM UP

3 Minutes

Get warm. Perform bodyweight movements of your choosing for 3-5 continuous minutes

low lunge crossbody twist

30 seconds Alt reaching arm and forward leg

DEEP SQUAT + HAMSTRING

30 seconds

ADDUCTOR LUNGE

60 seconds Switch halfway

CNS Prep Superset 1 — 2X

Note- Perform exercises back to back. Slow controlled reps. Repeat 2 rounds.

EQUIPMENT
KB
DUMBBELLS

EXERCISES
5 reps CLEAN TO GOBLET HOLD MARCH
16 reps DB SWING
No Rest. Repeat 2 rounds.

CLEAN TO GOBLET HOLD MARCH

5 reps

I’ll use a 20-25lb KB or DB

DB SWING

16 reps

I’ll use a 25-30lb DB

Explosively using your hips to propel the weight to chest height. Maintain a soft bend in your knees, this is not a squat its a hinge.

Set 2 — 4X

Note- This is your first working set. Perform one exercise building in weight each round. This should be your heaviest set of the entire workout. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps RDL
60 seconds Rest

RDL

12 reps Heavy

Shift your hips straight back as you shave the DBs down the front of your legs to mid shin

If you don’t have access to heavier load, increase reps

Set 3 — 3X

Note- Perform one exercise building in weight if able. Rest 60 seconds between rounds.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
8-12 reps BULGARIAN SPLIT SQUAT each leg
60 seconds Rest

BULGARIAN SPLIT SQUAT

8-12 reps each leg Moderate

Superset 4 — 3X

Note- Perform one exercise building in weight. Rest 90 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
12-15 reps SUMO SQUAT
12 reps FRONT FOOT ELEVATED CURTSY LUNGE Alt legs
30 seconds Rest

Sumo SQUAT

12-15 reps Heavy

Option to use a heavy pair of DBs or a heavy single

FRONT FOOT ELEVATED CURTSY LUNGE

12 reps Alt leg

I’d use a pair of 25-35 lb DBs

The elevation increasing range of motion making this more challenging

Superset 5— 3X

Note- These are bodyweight movements go for burnout. Perform exercises back to back. Rest 30 seconds between rounds.

EQUIPMENT
MINIBAND
MAT

EXERCISES
20 reps FLOOR BRIDGE
15 reps 45 DEGREE STANDING SIDE LEG LIFT each leg
30 seconds Rest

FLOOR BRIDGE

20 reps

Keeps the contraction on the lowering portion of the movement

45 DEGREE STANDING SIDE LEG LIFT

15 Slow reps each leg

Cooldown

STANDING CROSS HAMSTRING STRETCH

30 seconds Alt legs

ALT. RUNNERS LUNGE