Workout Schedule – March

using the cable, put an attachment with handles on the low notch, bend at the hips stretching hamstrings then stand, then deep squat, keep alt. between the two.

holding a DB underneath your chin with both hands, put back leg up on a bench other foot on the ground, bend both legs into a lunge, keep weight back and push through heels, don’t let front knee on the ground go over your toe, keep lunging up and down.

find a barbell or some sort of weighted bar, 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, keep repeating.

grab a slider or something that slides on the turf and a DB, hold DB in same hand as the same foot that is on the slider, holding the DB reach down to your toe into a deadlift then stand back up and slide back the foot that is on the slider bending the other leg that is on the ground, then repeat.

Using the back extension machine, holding a barbell or plate at the bottom, then squeeze glutes to bring your upper body up, don’t arch your back at all just use glutes to bring your body up.

put a band around your legs right above knees, kneel 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 other leg.