W4/D2

A. Warm-up x 3 Sets A1. No push-up burpee x 5 reps A2. Standing twists x 10 reps A3. Bodyweight kang squat x 10 reps A4. Downdog to plank x 5 reps A5. Down dog foot pedal x 10 reps B. 2 Sets B1. Bench press (barbell or dumbbell) x 8-10 reps *Rest 60-90 seconds between sets *Try to increase weight from last week C. 3 Sets C1. Dumbbell hex press (on bench or floor) x 10 reps *Rest 60 seconds between sets D. 2 Sets D1. Barbell (or dumbbell) hip thrust x 10 reps *Rest 60-90 seconds between sets *Increase weight from last week E. 2 Sets E1. Barbell (or dumbbell) 1 & ¼ hip thrust x 10 reps *Decrease weight from the regular sets of 10 and add a pulse at the top of each set F. 4 Sets F1. Dumbbell single arm bent over row x 12 reps/arm *Rest 60 seconds between sets G. 4 Sets G1.Banded tricep pushdowns* x 10-15 reps G2. Single arm banded (or dumbbell) leaning lateral raise** x 10-15 reps/arm *Rest 45-60 seconds between sets *If you don’t have a band, sub with db overhead tricep extensions **Try to increase reps using the same weight as week 2 H. 4 Sets H1. Med ball/stability ball/slider* hamstring curls x 8-20 reps *Rest 60 seconds between sets *To increase difficulty, you can try single leg hamstring curls. Go for as many reps as you can, stopping a couple shy of failure. If you don’t have any equipment that works for this, stick with the single-leg foot elevated glute bridge I. 3 Sets (Optional core & glutes) I1. Hanging (or lying) leg raise x 10-15 reps I2. Standing fire hydrant with mini band x 15-20/side* *You can hold onto something for this for balance *Rest 30 seconds between sets