Workout Schedule – July
Week 4 – Day 3 – Legs
Hamstring Machine (Laying) - 5 sets of 12-15 reps
Lay with your belly on the hamstring machine with your legs down then drive your heels in towards your butt squeezing your hamstrings. Return to starting position.
Single, Single, Dual RDL's - 5 sets of 10 reps
Holding a dumbbell in each hand, stand up and hold them by your side. Reach them down to one toe kicking your other leg up behind you (keep back straight with the leg slightly bent to stretch back of hamstring) then stand up and repeat using the other leg, then repeat with both legs on the ground. Continue to do all 3 deadlifts (single leg, single leg, both legs) until the desired number of reps has been reached.
Kettlebell Backwards Walking Lunges - 5 sets of 15 reps per leg
Prowler Squat Hops - 5 times up and down the turf
Push prowler down and back while doing squat jumps.
Box Bar Deadlifts - 5 sets of 12 reps
Using the box/octagon bar, hold it on both sides. While keeping your legs straight/slightly bent, bend at your waist to 90 degrees then stand back up, pushing through heels and glutes/hamstrings.
Low Step Squat to Curtsy Lunge - 5 sets of 10 reps per leg
Using a low step or bench, stand with both feet together. Step one leg back and off step on an angle into a curtsy lunge then bring your foot back onto the step and do a squat with both legs, then lift the other leg off and back into a curtsy lunge then back to a squat on the step. Continue alternating legs for the duration of the exercise.
Banded Duck Walks - 4 sets of 20 reps
Booty Fire Hydrants - 4 sets of 20 reps per side
Put a band around your legs right above knees and kneel down on all fours. Lift one leg out to the side and up then return back down. Keep lifting and lowering one leg out and in, then repeat on the other leg.
Fire Hydrants (Back) - 4 sets of 20 reps per leg
Beginning/Intermediate (gram on the left/mom in middle) – Using no weight and starting on all fours, kick one bent leg back and out while squeezing your glute at the top of every rep. Try not to arch your back.
Advanced (me on the right) – Using a dumbbell or resistance band and starting on all fours, kick one bent leg back and out while squeezing your glute at the top of every rep. Try not to arch your back.