Day: December 4, 2023

2023/12/04

Warm-up / Cardio

10:00 TrueForm Walk

Legs

Part 1

  • 10-10-10-8 Incline Front Squats (35 plates on 4 mats, 20/15# DBs)
  • 10-10-8-6 Bulgarian Split Squats each leg (15/8# DBs)

Part 2

  • 10-10-8-8 KB Sumo Squat/ Deadlift (70# KB)
  • 7-7-5-5 Staggered Deadlifts each side (25# DBs)

Part 3

  • 20-16-12 Elevated Reverse Lunges (45 plate, 20/15# DBs)
  • 10 Box Jumps (20”)

Feeling good!

Abs

2 Sets

  • 20 Pike Heel Clicks over DB
  • 20 alt Piked Single Leg Extensions
  • 10 Piked In & Outs around DB
  • 10 Piked Leg Lifts over DB
  • 30 Russian Twists (25# KB/15# DB)
  • 20 Plank Hip Dips over DB