Workout Schedule – December
Week 4 – Day 1 – Legs
Barbell Hip Thrusts - 4 sets of 10 reps
Start by placing a barbell on your hips and placing your shoulder blades/upper back on a 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.
Prowler Back Pedal – 4 times up/down the turf
Get low in a squat position facing the prowler. Take small steps backward staying low the entire time and pushing through the heels.
Smith Machine Split Squats – 4 sets of 10 reps per leg
Banded Squat Walk with Squat Jump – 4 sets of 10 reps each direction
Straight Leg Dumbbell Deadlifts – 4 sets of 12 reps
Start by standing, then bend at the hips while keeping your back straight and the dumbbells right by your shins the whole way down to your toes, then return to starting position. You should feel a stretch in the back of your legs.
Barbell Lateral Lunge – 4 sets of 10 reps per leg
Find a barbell or some sort of weighted bar and 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.
Landmine (Barbell) Sumo Deadlift – 4 sets of 12 reps
Using the barbell on the ground attachment, hold it between your legs, then bend at the hips to 90 degrees while keeping your back straight. As you lower yourself, sit back in your hips with your knees slightly bent, then return to standing.
Single Leg Hack Squats – 4 sets of 10-12 reps
Using the hack squat machine, place one foot on the side edge of the plate where your feet go and bend your other leg to reach your foot to the ground, then stand back up.
25 Minutes on the Bike, Treadmill, or Stairmaster