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  • gamefaceent212

Backside Burner part II (Day 1)



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 squats (light/moderate weight)


5 rounds

12 lat pull downs


5 rounds

20 leg extensions (full range)


4 rounds

15 tricycles


4 rounds

4 negative inverted rows (4 second lat pull down)


4 rounds

20 fire hydrants (each side)




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