Workout Schedule – March
Week 4 Day 1 – Legs
Superset 1 – 5 sets
Staying Low Walking Lunges - 12 each leg
Walking lunges but never fully standing up in between each one, stay low the entire time
Split squat hops - 15 each leg
Back leg on bench or box, other leg on ground, lunge hops.
Superset 2 – 4 sets
Single leg hamstring ball curls - 12 each leg (if you don't have a ball at home just use a paper plate on your heel or towel, anything that slides)
laying on the ground, place one leg on an exercise ball other leg in the air, lift hips off the ground and pull the ball in with your heel towards your butt, in and out.
Long squat jumps - 10 down/10 back
find an area anywhere that is kind of a long space, bend your legs and hop/jump forward continually, pushing through your legs, long and far.
Superset 3 – 3 sets
RDL to lunge - 12 each leg
stand on one leg, bend over and reach your hand to your opposite toe stretching your hamstring, then stand back up and step back into a lunge, continue alternating.
In and out squat jumps - 30 sec
Beginning (left example) – start both feet together and bend knees into a squat, then step one foot out to a normal/shoulder width squat, keep alternating. Intermediate/Advanced (middle/right examples) – feet together bend knees into a squat, jump both feet out into a normal/shoulder width squat, keep alternating and jumping back and forth between the two.
DB good mornings - 20 reps
Beginning (grandma on the left) – standing on the ground, you can hold a DB on the top of your shoulders or no weight, bend at hips keeping back flat to 90 degrees then stand back up to starting. Intermediate (mom in the middle) – hold one light to medium weight on the back of neck, bend at hips keeping back flat to 90 degrees then stand back up to starting. Advanced (me on the right) – hold a heavy weight on the back of your neck, bend at hips keeping back flat to 90 degrees then stand back up to starting.
15-20 minutes of incline walks/sprints on the treadmill.