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  • gamefaceent212

Backside Burner (day 1)

Updated: Sep 23, 2023



Warm up

3 rounds

:25 bird dogs

:25 plank


3 rounds

:25 bench glute bridge

:25 windmills


3 rounds

:25 lunges

:25 inchworm w/pull up


3 rounds

:25 db rows (light to moderate)

:25 Spider-Man lunge


1 * 40 lunges (bodyweight)


Workout

5 rounds

16 barbell back step lunges


5 rounds

12 inverted rows


5 rounds

20 leg extensions (partial reps)


4 rounds

15 butterfly crunch


4 rounds

4 negative pull ups (4 second lat pull down)


4 rounds

20 lunge pulse (1 side only)




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