Home Workout Schedule – April
Week 3 Day 3 – Legs
Superset 1 – 4 sets
Box step up hop to step back lunge - 15 each leg
using a medium size box or some sort of step at your house, step up and drive other knee up hopping at the top then step off and back into a lunge, keep repeating.
DB deadlift duo - 10 total
grab two DB’s and hold them by your sides, bend at your hips keeping your back straight, keep DB right by your shins all the way to toes then stand back up, then repeat with feet together.
Banded squatting abductors - 20 reps
put a band around legs right above your knees, get in a squat position feet and legs together, place hands on a bench behind you, press knees out/in engaging your glutes.
Superset 2 – 3 sets
Step back lunge to curtsy lunge - 12 each leg
place a barbell on your shoulders, start standing w/ feet together, step one leg straight back into a lunge then barely lift and take that same foot into a curtsy lunge then come back to starting.
Barbell or DB hip thrusts - 10 reps
place a barbell or a set of DB’s on your hips with your shoulders up on a bench, dip and lower your butt to the ground then press hips to the ceiling and squeeze your glutes at the top of every rep.
Superset 3 – 4 sets
Hamstring ball or paper plate curls - 15 reps
using a big exercise ball or paper plates on your heels, 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.
Up and Over Bench Taps - 12 each leg
using a bench or some sort of step you have at home, place one foot on the bench, one on the ground, step up and lift other leg up and tap on other side of bench, keep lifting up and down tapping side to side on the bench, then switch legs.