Problem Day 1: Sturdy Legs and Booty

Tools: weighted objects, elevated floor
Format: Carry out strikes for prompt reps/time. Carry out circuit with drop set as written. Carry out 2-move circuit for 3 rounds. Carry out finisher as described for 1 spherical.

The best way to carry out a drop set: Whenever you get to the drop set, optionally add a bonus transition set to additional calibrate your beginning weight. Spherical 1 of the drop set is your heaviest quantity, so work to be on the decrease finish of the rep vary. When you get to the highest of your reps, put aside your weights and seize a set that’s 20-30% lighter, and carry out as many reps as you possibly can with little to no relaxation in your second set. When you full the second set, don’t relaxation and seize a set of weights that’s 20-30% lighter than the final set and carry out as many reps as attainable for a 3rd set.

Circuit 1:

Ahead Lunges (8-12 either side)

• Start by standing tall, core braced, and toes at about hip distance, holding weighted objects by your sides or at your shoulders.
• Step your proper foot ahead, sustaining an upright posture and braced core, bending the knees to 90 levels.
• Drive via the entrance heel to step your proper foot again to satisfy your left.
• Whereas lunging, be conscious of protecting your entrance knee aligned over your ankles and along with your massive toe, and sustaining hip distance toes.
• Repeat on this aspect in your max reps then change sides and match these reps.
• MOD: Do that train with out weighted objects.

Hip Thrusts (8-12)

• Sit your self on the mat in entrance of your bench (or sofa/chair/ottoman) and place a weighted object in your hip creases.
• Press your self up along with your elbows and toes to place your again in opposition to the elevated floor; the sting of the floor ought to be on the base of your shoulder blades. Your knees ought to be aligned over your ankles, along with your toes planted on the mat.
• Brace your core and drive via your heels to raise your hips and weighted objects in the direction of the ceiling, knees monitoring consistent with the toes, squeezing your glutes.
• Pause right here for a second then drop your hips again down towards the mat with management and repeat in your max reps.

Ahead Lunges (8-12 either side)

Drop Set: Hip Thrusts (8-12 transition set)(6-10, AMRAP, AMRAP)

Ahead Lunges (6-10)

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Circuit 2:

Squats (8-12)

• Start by standing along with your toes about hip distance, core braced and holding a weighted object in every hand..
• Brace your core and ship your hips again, protecting your chest up tall (don’t bend ahead), weight again in your heels and knees monitoring consistent with your toes.
• Drive via your heels, squeezing your glutes to energy again to standing.
• Repeat in your max reps.
• MOD: Full this train with body weight solely and/or use an elevated floor behind you as you squat to information your type.

Calf Raises (8-12 either side)

• Stand along with your toes hip distance aside, core braced, chest up, shoulders again and down (as in the event that they had been in opposition to a wall), and a weighted object in every hand at your shoulders or by your sides.
• Raise your heels off of the mat as excessive as you possibly can with management, then slowly decrease them again down (be conscious that you simply’re not shifting your weight aspect to aspect or leaning ahead).
• Repeat in your max reps.
• MOD: Do that train with out weighted objects.