Workout Schedule – November
Week 1 – Day 5 – Glutes & Hamstrings
Walking Overhead Lunges - 4 sets of 10 reps per leg
Single Leg Hamstring Ball Curls - 4 sets of 10 reps per leg
TRX Lunges - 3 sets of 10 reps per leg
Using the TRX put one foot in the TRX and the other foot on ground or bosu (more advanced.) Push back the leg in the TRX to lunge position then return to standing.
Straight Leg Dumbbell Deadlifts – 3 sets of 12 reps
Start by standing, then bend at the hips while keeping your back straight and the dumbbells right by your shins the whole way down to your toes, then return to starting position. You should feel a stretch in the back of your legs.
Banded Squat Jumps – 3 sets of 20 reps
Using the booty band around thighs or ankles, bend to a squat then jump out of it continuously.
Hack Squat Machine (Heels Together, Knees Out) – 4 sets of 10 reps
Single Leg Hamstring Curls (Machine) – 4 sets of 12 reps per leg
Using a hamstring machine, pull heel towards your glute, then return to starting position.
10-15 Minutes on the Stairmaster