Day 1 – Lower Body

Warm Up

Perform for 10 minutes.

Butt Kickers

Knee Pulls

Frankensteins

Spiderman Stretch with Rotation

Hamstring Scoops

Glute Bridges (Double Leg)

Quad Pulls

Glute Bridges (Single Leg)

Perform each superset 3 times before moving on to the next superset.

Reps are given per set order.

For example, Barbell Squats – 15, 12, 12 Reps means that set 1 is 15 reps and sets 2 and 3 are 12 reps each.

Barbell Pause Squat (2 Second Hold) – 12, 12, 12 Reps

Squat Plank Out – 12, 12, 12 Reps

Walking Lunges – 12, 12, 12 Reps

Scissor Lunges – 12, 12, 12 Reps

One Leg Chair Get Up – 12, 12, 12 Reps

Squat Pause Jumps (2 Second Hold) – 12, 12, 12 Reps

Bulgarian Squats (Bodyweight) – 15, 12, 12 Reps

Weighted Hip Thrusts – 15, 12, 12 Reps

Following your workout, perform 25-30 minutes of steady cardio on the stairmaster.

Foam roll and stretch