Day 26: Lower Body Strength Workout (Unilateral Training) / HR12WEEK 4.0

 


Workout Breakdown: 0:00 Intro 0:50 Warm Up 3:00 Glute Activation (40s work + 10s rest x1 round) Donkey Kick (R) Rear Pulse (R) Rainbow Kick (R) Side Leg Lift (R) Clamshell (R) Single Leg Bridge (R) Donkey Kick (L) Rear Pulse (L) Rainbow Kick (L) Side Leg Lift (L) Clamshell (L) Single Leg Bridge (L) 13:15 Circuit One (45s work + 15s rest x1 round) Split Lunge (R) Side Lunge (R) Step Squat (R) 1-Leg Kickstand (R) Sprinter Lunge (R) Split Lunge (L) Side Lunge (L) Step Squat (L) 1-Leg Kickstand (L) Sprinter Lunge (L) 23:30 Circuit Two (45s work + 15s rest x1 round) 1-Leg Calf Raise (R) Tick Tock Lunge (R) 1-Leg Deadlift (R) Curtsy Lunge (R) Stand Up + Kick (R) 1-Leg Calf Raise (L) Tick Tock Lunge (L) 1-Leg Deadlift (L) Curtsy Lunge (L) Stand Up + Kick (L)




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