Home Workout 4

Posted 25th March 2020 by Jenna Fisher

At the end of the week, all the home workouts will be provided in one summary so that you have a quick reference for when you repeat them in future weeks.

Videos of the workouts are available on Instagram.

Day 4

Warm-up

Bear walk x20 steps

Bunny hop x10 forwards x10 backwards

Botton squat hip opener x10

Band walk or Single leg glute bridge x15 each side

Hollow hold x40 secs

Strength Endurance

Move through these reps slowly with control. With some exceptions, each rep should take approximately 4 seconds to complete.

A1. Turkish get up 3×3 each side

B1. Split squat – one and a quarter reps (quarter at top and bottom) 4×10-12 each leg

B2. Floor chest press – pause at bottom 4×15-20

B3. Prone snow angel 4×6-8

C1. Romanian deadlift 3×15-20

C2. Straight leg hip bridge hold 3×40 secs

C3. Bent over reverse flye 3×15-20

D1. Windmill 3×8 each side

D2. Side bends 3×16 each side

Conditioning

Advanced version:

Note: DT = 12 deadlift, 9 power clean, 6 push press

For time:

1 round DT

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