Dynamic Warm Up
Repeat 2 times – 30 seconds per move
Butt Kickers
Frankensteins
Hamstring Scoops
Quad Pulls
Knee Pulls
Spiderman Stretch with Rotation
Glute Bridges (Double Leg)
Glute Bridges (Single Leg)
Day 12 Demonstration Video - Lower Body
Each circuit is divided into 4 exercises.
Complete all exercises back to back before taking a full 90 rest.
Repeat each circuit 3 times before moving on to the next circuit.
Pick a resistance weight that challenges you within the given repetitions.
The last few reps of your strength exercises should be extremely challenging to complete.
Circuit 1
Goblet Squat – 15 Reps
Football Squats – 10 Seconds
Lateral Lunges – 15 Reps
Side Skies – 10 Seconds
Circuit 2
Lunge with Hammer Curl into Chest Press – 15 Reps
Weighted Jumping Jacks – 15 Reps
Hip Thrusts – 15 Reps
Squat with Transverse Punch – 10 Seconds
Circuit 3
Stiff Leg Deadlift into Chest Press – 15 Reps
Inside Heel Touches – 10 Seconds
Alternating Step Ups with Bicep Curl – 15 Reps
Squat with Transverse Punch – 20 Seconds
Foam Rolling and Stretching
After your workout, foam roll for 10 minutes and stretch your lower body for 20 minutes. This will help to decrease DOMS (Delayed Onset Muscle Soreness). Use videos below as a guide.