BLOCK #3 (JANUARY PLAN)

Begins: 01/04 & Ends: 01/31


FOUNDATION 3.2.F.

Workout #188

LOWER BODY STRENGTH

EQUIPMENT

  • Barbell

  • Dumbbell

  • Jump Rope

  • Kettlebell

  • Leg Machine

  • Medicine Ball

  • Slam Ball

TAKE A PEEK

  • Warm-Up: Bodyweight exercises/Jump Rope

  • A.1-AUX: Reverse Hyper (bench) DEC REPS; Leg Extensions INC # & DEC REPS; DB Walking Lunges; Slam Balls DEC REPS; BB Clean & Press DEC REPS & INC # (SAME # FOR ALL SETS); Medicine Ball Russian Twists w/overhead; DB Sit-Ups INC #; KB Front Rack Carry

  • G.1: Pull-Ups (modified)

  • G.2: BB Bench Press INC # & INC REPS

Notes from Trainer: In general I want you working with lighter weights more reps. Adjust weights if needed for these reps. I'd rather you adjust weight down and keep reps high.

DEMO Videos

REVERSE HYPER

RUSSIAN TWIST