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.
Dumbbell Goblet Squats
Elevate your heels with 2 small plates if you have tight calves and can't go down below the knees.
Dumbbell Reverse Lunges
Take your time wit the movement. Squeeze your glutes at the top of the movement.
Leg Press Machine
Place feet in the middle and do not lock your knees at the top.
Fixed Barbell Hip Thrust
Pause and squeeze the glutes at the top of the contraction.
Clamshells & Frog Pumps
This is a superset so perform the first exercise and immediately follow by second exercise . Use small bands for frog puns for extra resistance if needed.
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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