Day 4

*Warmup x 2 - I's, Y's & T's x 15 - Air squats x15 - Lateral curls x15 - Squat walks x10 (each direction) *Workout Circuit 1 x 3 - High position Iso hold x20 seconds - Medium position Iso hold x20 seconds - Low position Iso hold x20 seconds - Pull­up - Pull­up negatives x5 Circuit 2 x 3 - Farmer’s walk x1 minute - Deadhang x30 seconds - Bicep curls x8 - Dumbbell hold x20 seconds Circuit 3 x 3 - Push ups x10 - Lateral curls x12 - Pull­up negatives x4 - Forehead curls x4 - Pull­up negatives x4 *Cooldown - Legs wide ­ stretching down the middle/left/right - Tricep stretch - Calf stretch - Legs together ­ stretching hamstrings - Deltoid stretch - Cobra - Quad stretch