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Week 4 Session 1

Session Information: Perform each exercise for 3 sets of 10 reps and increase you weight slightly. If you do not have a heavier weight then slow down the movement to increase the time your muscle is under tension for. Rest between sets should be 60 seconds for each exercise. Remember to watch the tutorial videos if you are unsure on how to perform a movement.

Exercise List

Warm Up - Lateral Lunges

Warm Up - Lateral Lunges
Warm Up - Front Lunges

Warm Up - Front Lunges
Warm Up - Woodchop

Warm Up - Woodchop

  • Obliques
Warm Up - Walk out

Warm Up - Walk out
Warm Up - T-Rotation

Warm Up - T-Rotation
Back Squat

Back Squat

  • Quads | Glutes | Hamstrings
  • Squat Rack
RDL

RDL

  • Hamstrings, Glutes | Erector Spinae
  • Squat Rack
Hip Thrusts

Hip Thrusts

  • Glutes | hamstrings
  • Barbell | Bench
Sumo Goblet Squat

Sumo Goblet Squat

  • Quads | Glutes | Adductors
  • Dumbbells
Walking Lunges

Walking Lunges

  • Quads | Glutes | Hamstrings
  • Dumbbells
Cool Down - Downward Dog

Cool Down - Downward Dog
Cool Down - Quad Stretch

Cool Down - Quad Stretch
Cool Down - Shoulder Stretch

Cool Down - Shoulder Stretch
Cool Down - Glute & Spine Stretch

Cool Down - Glute & Spine Stretch