Day 12: Glute Activation & Strength Workout / HR12WEEK 4.0

 


Workout Breakdown: 0:00 Intro 0:45 Warm Up 3:45 Glute Activation (45s work + 15s rest x1 round) Side Steps Squat Rear Kick (R) Kick Back Combo (R) Frog Press Rear Kick (L) Kick Back Combo (L) Wide Squat Side to Side Step 13:00 Strength Circuit One (40s work + 20 s rest x2 rounds) Side Lunge (R) Side Lunge (L) Stand Up (R) Stand Up (L) Sumo Squat 23:00 Strength Circuit Two (40s work + 20 s rest x2 rounds) Hip Thruster Elevated Thruster (L) Side Bridge Lift (L) Elevated Thruster (R) Side Bridge Lift (R) 33:00 Cool Down & Stretch




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