Week 1

Day 1

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It's not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

 

 

3 Rounds, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

 

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

 

3 Rounds:

  1. Plank
  2. Side plank left
  3. Side plank right
  4. Reverse crunch

 

Day 2

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It's not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

 

3 Rounds, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

 

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

 

3 Rounds:

  1. Plank
  2. Side plank left
  3. Side plank right
  4. Reverse crunch

 

Day 3

3 Rounds, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

 

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

 

3 Rounds:

  1. Plank
  2. Side plank left
  3. Side plank right
  4. Reverse crunch

 

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

 

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