Workout Schedule – April
Week 1 Day 1: Legs
Superset 1 – 4 sets
Barbell hip thrusts - 10 reps
Using a barbell place it on your hips, place shoulder blades/upper back on bench, pushing through your heels lift your booty up pressing the barbell up then return to the ground, squeeze glutes at the top each time.
Smith machine good mornings - 12 reps
Using a smith machine start standing, bend at hips keeping back straight to 90 degrees pushing back through heels knees slightly bent, then return to standing, can do feet together or feet shoulder width.
Superset 2 – 4 sets
Wall ball squats - 15 reps
using a big size exercise ball, place it behind your back on the wall, holding a DB in each hand or some sort of weight, bend and squat down with the ball going up and down on the wall.
Hamstring ball curls - 12 reps
using a big exercise ball, lay on your back on the ground, feet on the ball, lift hips up and pull heels toward your glutes then back out, pulling with your hamstrings.
Tri Set 3 – 3 sets
Barbell lateral lunge - 12 reps
find a barbell or some sort of weighted bar, put it on your back, start with feet together then step to the side with one leg and bend it into a lunge while keeping the other leg straight, then come back to starting position, keep repeating.
Step up to step back lunge - 10 each leg
Step up on bench drive knee through, then step off and then back to a lunge, holding dumbbells or no weight.
Banded squat jumps - 20 reps
Using the booty band around thighs or ankles bend to a squat then jump out of it continuously
15 – 20 Minutes on the Stairmaster to finish. Alternate between 1 min walking pace and 20 sec sprint level.