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We will work for 3 rounds of 45 seconds per exercise and we will be focusing on progressive overload in a straight set format so be ready to push into failure!
The training variables we will implement in our workout today will be focusing on the selection of weight and the tempo of your reps. You will use weights that are 75-85% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body for 2 seconds to lengthen the muscle we are working and take 2 seconds to complete the contraction. Think of sitting into a squat for two seconds and pushing back up for 2 seconds without a pause at the bottom. You will aim for 6-12 reps for each work period and aim for muscle failure at the end of each exercise!
Exercises:
1. Band Activation
2. Hip Thrusts
3. DB Hamstring curls
4. Left side standing Hip Abduction
5. Right side standing Hip Abduction
6. KB Swings
7. RDL Lengthened Partials
8. DB Left side Sit up and twist
9. DB Right side sit up and twist
10. Leg raise
11. 1 Minute Weighted Ab Max Out
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00:00 Introduction
00:36 Warm Up
03:37 Glute Band Activation
07:06 Hip Thrusts
10:36 Hamstring Curls
14:06 DB Hip Abduction
21:07 KB Swings
24:37 RDL Lengthened Partials
28:07 Sit Up and Twist
35:07 Leg Raises
38:37 1 Min Abs Max Out
39:38 Cool Down and Motivation