Got Glutes? Lower Body Strength with Barbell and Kettlebell Training - Page 9

Mindith Rahmat

Founder

Women's Fitness, Yoga, Natural Movement, Bodyweight Exercise, Kettlebells

Week Nine: Day One

5x5 Barbell Deadlift

3x5+ Pull Ups

 

5x5 Kettlebell Press

5x5 Kettlebell Bootstrappers

 

 

3x10 Kettlebell Bulgarian Split Squats

3x25 Janda Sit Ups

 

Yoga

1 Minute Squat Hold

1 Minute Child’s Pose with Shoulder Stretch to RIght

1 Minute Child’s Pose with Shoulder Stretch to Left

Downward Dog to Upward Dog x5

 

Week Nine: Day Two

4x30 Seconds Mountain Climbers

4x25 Bodyweight Squats

 

3x5 Turkish Get Ups *on each side

 

5x5 Barbell Box Squats

3x10 Good Morning Kettlebell or Barbell

 

3x10 Sit Up to Squat

3x10+ Strict Unbroken Push Ups

 

Yoga

2 Minute Child’s Pose

1 Minute Hero’s Pose

2 Minute Frog Pose

 

Week Nine: Day Three

3x5 Barbell Front Squat

3x15 Slow Knees to Elbows

 

3x10 Weighted Bench/Box Step Ups * on each side

2x20 Second Side Plank Hold *on each side

 

 

3x10 Kettlelbell Suitcase Deadlift

3x10 Slow Toes to Bar

 

Yoga

1 Minute Squat Hold

1 Minute Child’s Pose with Shoulder Stretch to RIght

1 Minute Child’s Pose with Shoulder Stretch to Left

1 Minute Downward Dog Wall Stretch

1 Minute Shoulder Stretch with Strap

 

Click on the number below that corresponds to the week of training you're in.

 

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