DAY 4: Glutes and Plyos

DAY 4: Glutes and Plyos

 

Circuit #1: 3 sets

20 split squat to squat jump (count the split squats)

15 exercise ball ham curls (keep hips up)

30 frog pumps

 

Circuit #2: 3 sets

10 up down to tuck jumps

20 per leg quadruped kick backs (on hands and knees) + 10 straight leg glute pulse backs

15 per leg fire hydrants + 5 fire hydrants with leg extensions

 

Superset #3: 4 sets

15 per leg high step ups (focus on mind to muscle through the heel of the foot on the bench)

15 box jumps

repeat 4x

 

Finish with 4-6x rounds of 20 second sprints on 5% incline. Rest 30-60 seconds between sprints.

Category
August 2017, Workouts 2017