Warm up
3 rounds (put band on above knees)
12 good mornings (feet shoulder width apart)
12 lateral steps w/half squat (feet no closer than shoulder width apart)
3 rounds (keep band on)
12 glute bridges w/ 2s pause at the top (feet shoulder width apart)
12 leg lifts (hands under glutes)
3 rounds
:25 fire hydrants w/ band
:25 fire hydrants w/ band
:25 child's pose
3 rounds
:25 froggers
:25 db stiff leg deadlift (light)
:25 rest
3 rounds
:25 barbell squat (light weight, bar only)
:25 walking lunges
:25 rest
Workout
4 rounds
:25 barbell squat (moderate weight)
:25 db lunges
:75 rest
4 rounds
:25 leg curls
:10 rest
:25 butt kicks
:10 rest
4 rounds
:25 barbell stiff leg deadlift
:10 rest
:25 1/4 squats high tempo
:10 rest
4 rounds
:25 leg extensions
:10 rest
:25 bodyweight squats moderate tempo
:10 rest
4 rounds
:40 walking lunge high tempo
:20 rest
4 rounds
:25 donkey kicks w/band
:25 donkey kicks w/band
:25 rest
Conditioning (optional)
10:00 cardio (your choice/ walk, run, row, bike)
Products & Services:
Self Defense Seminar - contact us at 817-774-6552 to book a self defense seminar
Comments