Activation & Stabilization Phase
Monday Lower Body
Phase 1 - Day 1
Dynamic Warm-Up
Movements
This warm up is a circuit so perform each movement back to back, no rest in between movements. Take 45 second rest after each set.
Watch the video to see how each movement is performed.
Movement
Notes: Elevate your heels with 2 small plates if you have tight calves and can't go down below the knees.
Movement
Notes: Take your time wit the movement. Squeeze your glutes at the top of the movement.
Movement
Notes: Place feet in the middle and do not lock your knees at the top.
Movement
Notes: Pause and squeeze the glutes at the top of the contraction.
Movements
Notes: This is a superset. Use small bands for frog puns
Core Burn Out
This a core circuit so perform each movement back to back, no rest in between movements. Repeat for 3 rounds. Take 45 second rest after each set.
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