monday

Lower body — GLUTES/HAMSTRINGS

*Remember to always start with a warm up before you begin (5-10 mins) & finish with a cool down and stretch after your strength session.
*It is WEEK 3 so i highly encourage you to INCREASE your weight this week, as always, stick to your own bodyweight if you are a beginner exerciser or don’t feel quite comfortable with the movement yet!

SET #1: 3 sets of 8 reps *goal is to up your weight each set once mastering form

A1) DB RDLs

SUPERSET #2: 3 sets of 8 reps

B1) HIP RAISES (barbell @ gym, DB’s @ home)

B2) STEP UPS (10 reps per side)

SUPERSET #3: 3 sets of 8 reps

C1) DB SUMO SQUAT

C2) BANDED KICKBACKS *can use cables @ gym

FINISHER: 4 ROUNDS

30 seconds left side, 30 seconds right side for D1, then move on and do 30 seconds left, 30 seconds right for D2, then repeat for D3

D1) CURTSY LUNGES

D2) BIRD DOG