WEEK 4 / DAY 4

Compound Strength & Core

⏲ 50-60 min

WARM-UP

↻ 1 Set
No Rest

x10 Tin Soldiers

Alternating

x10 Hurdle Steps to Deep Squat

Alternating

x10 World's Greatest Lunge Stretch to Deep Squat to Overhead Mobility

Alternating

x10 Hamstring Scoops

Alternating

x10 Dynamic Quad Stretches

Alternating

x5 Half Kneeling Shoulder Sweeps Each Arm

x10 Reverse Lunge Side Bends

Alternating

Compound Strength Giant Set

↻ 4 Sets
1:00 Rest Between Sets

x8-10 Squat to Side Lunges

1 rep = 1 squat + 1 side lunge each side

x8-10 Push-up Plank Rows

1 rep = 1 push-up + 1 plank row each side

x8-10 Sumo Deadlift Rows

1 rep = 1 sumo deadlift + 2 rows

x8-10 Half Kneeling Y Raise to Lat Pull

To modify up: raise knee off the floor and hold lunge. Switch legs on next set.

x16 Step-Up Overhead Press Each Leg

Alternating legs

Functional Isometrics

↻ 2 Sets
1:00 Rest Between Sets

x4 Reverse Lunge Row Matrix Each Leg

Perform 3 reverse lunges, hold the isometric, then take three rows. That's one rep.

x4 Single Leg Deadlift Row Matrix Each Leg

Perform 3 SLDL, hold the isometric, then take three rows. That's one rep.

Abs & Core

↻ 2 Sets
1:00 Max Rest Between Sets

x12 Single Leg Sit-Ups

x20 V-Ups

Alternating

x20 Core Rotation Twists

x20 Butterfly Glute Bridge

COOL DOWN

↻ 1 Set

x0:30 Downward Facing Dog

x0:20 Thread the Needle Each Side

x0:20 Overhead Thoracic Spine Mobility

x0:20 Figure 4 Stretch Each Leg

x0:20 Laying Hip Stretch Each Leg

x0:20 Hamstring Floss Each Leg