Week 8 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 Bulgarian Pulses	30 Reps Each	30 Reps Each	30 Reps Each	30 Reps Each
Physioball Knee Drives	30 Sec	30 Sec	30 Sec	30 Sec
Wall Alternating Leg Lowers	8 Reps Each	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 Alternating Lateral Lunges	30 Reps Each	30 Reps Each	30 Reps Each	30 Reps Each
Heidens	8 Reps Each	8 Reps Each	8 Reps Each	8 Reps Each
Wall Bugs	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
Wall Linear Lunges	8 Reps Each	8 Reps Each	8 Reps Each	8 Reps Each
Overhead High Knees	30 Sec	30 Sec	30 Sec	30 Sec
Band Paloff Shuffles	10 Reps Each	10 Reps Each	10 Reps Each	10 Reps Each

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