Day 5 – 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 4 times before moving on to the next superset.

Reps are given per set order.

For example, Barbell Squats – 15, 12, 12, 10 reps means that set 1 is 15 reps, sets 2 and 3 are 12 reps, and set 4 is 10 reps.

Barbell Squat – 15, 12, 12, 10 Reps

Lateral Lunge (Bodyweight) – 15, 12, 12, 10 Reps

Romanian Deadlift – 15, 12, 12, 10 Reps

Glute Bridges – 15, 12, 12, 10 Reps

Bulgarian Squat – 15, 12, 12, 10 Reps

One Leg Glute Bridge – 15, 12, 12, 10 Reps

Single Leg Stiff Leg Deadlift – 15, 12, 12, 10 Reps

Hyperextensions – 15, 12, 12, 10 Reps

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

Choose from one of the following:

Stairmaster

Elliptical

Spinning Bike

Foam roll and stretch