WEEK 5 / DAY 4

Compound Strength SUPERSETS & Core STRENGTH

⏲ 50-60 min

WARM-UP

↻ 1 Set
No Rest

x12 Tin Soldiers

Alternating

x12 Hurdle Steps to Deep Squat

Alternating

x12 World's Greatest Lunge Stretch to Deep Squat to Overhead Mobility

Alternating

x12 Hamstring Scoops

Alternating

x12 Dynamic Quad Stretches

Alternating

x6 Half Kneeling Shoulder Sweeps Each Arm

x12 Reverse Lunge Side Bends

Alternating

x20 Hollow Body Rocks

Compound Strength superSet #1

↻ 3 Sets
Rest as Needed

x8 Deadlift Lat Pulls

x10 Half Kneeling Row to Lat Pull

x10 Isometric Side Lunge with Lat Pulls Each Leg

Hold side lunge and perform 12 lat pulls before switching legs

Compound Strength superSet #2

↻ 3 Sets
Rest as Needed

x2 3-Way Squat

To the right, back to center, to the left, and back to center = 1 rep

x6 Elevated Split Squats

2 sec. down, 2 sec. up

Compound Strength superSet #3

↻ 3 Sets
Rest as Needed

x4 3-Way Push-Ups

Perform x1 close, x1 neutral, x1 wide grip push-up. That's 1 rep. Repeat x4 times.

x6 3-Way Laying Pulls

Perform a Y, T, W and hold for 2 sec at the top of each rep

Compound Strength superSet #4

↻ 2 Sets
Rest as Needed

x8 Reverse Lunge Step-Ups Each Leg

x10 Single Leg Back Elevated Glute Bridge to Press Each

Perform 10 reps, hold at the top and perform x10 presses. Repeat on opposite side. To modify: use a band or dumbbell

x16 Hollow Body Row

To modify: hold on to a band or light household objects.

COOL DOWN

↻ 1 Set

x0:30 Rotating Child's Pose

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