Week 5 Day 1

The Warm Up

EXERCISE	Warm Up Set 1	Warm Up Set 2
Reverse Lunge w/ OH Reach	8 Reps Each Side	8 Reps Each Side
Standing Alternating Knee Hugs	8 Reps Each Side	8 Reps Each Side
Shinboxes	15 Reps Each Side	15 Reps Each Side
Reverse Lunges w/ Rotation	15 Reps Each Side	15 Reps Each Side

REPEAT EACH SET THE LISTED AMOUNT OF TIMES WITHIN EACH CIRCUIT BEFORE MOVING ON TO THE NEXT CIRCUIT.

EXERCISE	SET 1	SET 2	SET 3	SET 4
DB Bulgarians CDISOK • 5:0:5:0	6 Reps Each	6 Reps Each	6 Reps Each	—
Half Kneeling Plate Punches	8 Reps Each	8 Reps Each	8 Reps Each	—
Forearm Planks w/ Hip Extension	8 Reps Each	8 Reps Each	8 Reps Each	—

Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between.

EXERCISE	SET 1	SET 2	SET 3	SET 4
Dumbbell RDLs CDISOK • 5:0:5:0	8 Reps	8 Reps	8 Reps	—
Hip Hinge w/ Band ISO Hold • 1:5:1	5 Reps	5 Reps	5 Reps	—
Wall Leg Lowers w/ Block	8 Reps Each	8 Reps Each	8 Reps Each	—

Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between.

EXERCISE	SET 1	SET 2	SET 3	SET 4
Goblet CDISOK 5:0:5:0	8 Reps	8 Reps	8 Reps	—
Dumbbell Linear Lunge Pulses	30 Sec Each	30 Sec Each	30 Sec Each	—
Supine Pelvic Rotations w/ Block 1:5:1	3 Reps Each	3 Reps Each	3 Reps Each	—

Repeat moves in superset fashion (follow the sets) before finishing workout.
Give yourself 30 seconds – 1 minute of rest between.