Day 17: Glutes & Thighs (Activation & Strength) / HR12WEEK 4.0


Workout Breakdown: 0:00 Intro 0:40 Warm Up 3:15 Ankle Weight Circuit (45s work + 15s rest x1 rounds) Side Lift (R) Rear Pulse (R) Hamstring Curl (R) Clamshell & Kick (R) Front Lift (R) Side Lift (L) Rear Pulse (L) Hamstring Curl (L) Clamshell & Kick (L) Front Lift (L) 13:25 Strength Circuit One (40s work + 20s rest x2 rounds) Sumo squat Sumo Deadlift Sumo Pulse 19:25 Strength Circuit Two (40s work + 20s rest x2 rounds) Elevated Thruster (R) Elevated Thruster (L) Glute Bridge Pulse 25:25 Strength Circuit Three (40s work + 20s rest x2 rounds) Side Lunge (R) Side Lunge (L) In & Out Hops 31:25 Cool Down & Stretch




 

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