Day 1: Lower Body (Push)

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ExerciseSetsRepsVideo
A1) Wall Quad Stretch12 minutes/side
A2) Wall Hip Stretch 12 minutes/side
B) Long Lunge Hold33X10s in each set/side
C1) Deadbug315/side
C2) Internal Rotation Stretch35X4s hold/side
Warm-UpSetsTimeVideo
Jumping Jacks240s
Cossack Squats240s/side
Side Bend Sits240s
ExerciseSetsRepsVideo
A) Shrimp Squats56/side
B) Poliquin Squats320-30
C1) Natural Knee Extensions36-8
C2) Hollow Rocks 230
D1) Single Leg Bench Lift36/side
D2) Hollow Body Hold360-90s hold
E1) Single Leg Calf Raise510/side
E2) Wall Toe Taps510
F1) Knee Pike Straddles38
F2) Hanging Leg Raises315
F3) Side Plank Dips312