Week 6 Day 4

The Warm Up

EXERCISE	Warm Up Set 1	Warm Up Set 2
Reverse Lunges 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	8 Reps Each Side	8 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
Dumbbell Step Ups	6 Reps Each	6 Reps Each	6 Reps Each	6 Reps Each
Single Leg Hip Bridges	5 Reps Each	5 Reps Each	5 Reps Each	5 Reps Each
Cat Cow Knees Elevated	12 Reps	12 Reps	12 Reps	12 Reps

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
Physioball Single Leg Bucks	6 Reps Each	6 Reps Each	6 Reps Each	6 Reps Each
Single Leg Physioball Curls	6 Reps Each	6 Reps Each	6 Reps Each	6 Reps Each
Supine Leg Sweeps	6 Reps Each	6 Reps Each	6 Reps Each	6 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
DB Forward & Reverse Lunges	6 Reps Each	6 Reps Each	6 Reps Each	6 Reps Each
Physioball Stir the Pot	6 Reps Each	6 Reps Each	6 Reps Each	6 Reps Each
Seated Block Rolldowns	5 Reps	5 Reps	5 Reps	—

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