Grab your November REPS Phase II Program Calendar here: https://shop.royalchange.fit/products/reps-november-2023-workout-stretch-calendar
In today’s workout we will work for 45 seconds for each exercise and rest for 15 seconds after 4 rounds of an exercise. This workout is going to push you to use one leg at a time and really target any muscular imbalances you may have so you can build the best lower body musculature. We will complete all 4 rounds before moving on to the next exercise so be ready to stay focused and put in the work! Grab your glute bands and your bench, pick up your heavy weights, it’s time to CRUSH IT!
The Exercises:
1. Deficit Lunges
2. RDL
3. Split Squats
4. Glute Bridges
5. Fire Hydrants
6. Banded Squat push out
7. Supermen x2 45
8. Side Plank Abduction Left
9. Side Plank Abduction Right
10. Glute Bridges
CHAPTERS:
0:00 – Intro
0:13 – Warm Up
2:13 – Deficit Lunges
5:29 – Romanian Deadlifts
8:44 – Split Squats
11:44 – Rest
12:14 – Glute Bridges
15:29 – Fire Hydrants
18:44 – Banded Squat
22:15 – Superman Abduction
23:59 – Side lying hip abduction
27:30 – Glute Bridge Finisher
30:15 – Cool Down and Motivation
Make sure you’re following the REPS Program in the REPS playlist this month! https://youtube.com/playlist?list=PLE5lGVrS3V9dltTQwVN1epncCyduUcgqP&si=O0KiKzyIZduymB0C
This is workout 3 in the REPS program. Make sure you’re following the REPS PLAYLIST to see each of the 5 workouts added each week. This program’s focus is on strength and hypertrophy. Maintain great form, slow it down if needed, and breathe through your reps. If it gets intense, keep breathing and dig deeper!
To build STRENGTH, focus on lifting weights with your highest intensity, emphasizing max effort per rep. You’ll need to select the heaviest dumbbells you can use for this training goal!
For HYPERTROPHY, maintain a moderate tempo per rep lifting for 2 seconds and lowering back to start for 2 seconds, using weights between 75-85% of your max weight you can use for each exercise. Control both lifting and lowering, and squeeze at the top of each movement.
It’s time to work hard, push yourself, and remember that hard work in workouts is never wasted!
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