Workout Schedule – June
Week 1 – Day 1 – Legs
Barbell Lateral Lunge – 4 sets of 12 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.
Barbell Good Mornings – 4 sets of 10-12 reps
Find a barbell or weighted bar and put it on your back. Standing with feet shoulder width apart bend at your hips, keeping your back straight with your weight in your heels. Then stand back up and squeeze your glutes at the top of every rep.
Single Leg Pistol Squats – 4 sets of 10 reps per leg
Stand on one leg then sit down to a bench or lower dumbbell, touch your bum, then stand back up. Try to not touch the other leg, but you can if you need to modify for an easier exercise.
Single, Single, Dual RDL’s – 4 sets of 10 reps total
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.
Step Back Landmine Lunges – 4 sets of 12 reps per leg
Using the barbell on the ground attachment, place it on one shoulder and step back with one leg into a lunge then return to standing.
Single Leg Hack Squats – 4 sets of 12 reps per leg
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.
Hip Thrusts – 4 sets of 12 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.
Box Bar Squats – 4 sets of 12 reps
Using a box-shaped bar, stand in front of a low bench or step. Holding the bar with both arms by your side sit down onto the box keeping your back straight, then stand back up.