DAY 1

[D1] exercise routine

Perform the following exercise sequence as “Super Sets” by alternating them in each round with a minimal break between sets.

*e.g. 10 Goblet Squats + 10 Leg-Curls (X4 Sets)

Round 1

  • Goblet Squats
    (3-4 Sets × 8-10 Reps)

  • Swiss Ball Leg-Curls
    (3-4 Sets × 8-10 Reps)

Round 2: MAIN lift

Lateral Barbell Lunge
(3-4 Sets × 6-8 Reps on each side with the weekly emphasis on lifting phase)

Resisted Lateral Walk
(3-4 Sets × 8-10 Reps)

Round 3

  • Resisted Hip Rotations
    (3-4 Sets × 8-10 Reps)

  • Rotational Dumbbell RDL
    (3-4 Sets × 8-10 Reps)

Round 4

  • Cable Catch Deceleration
    (3-4 Sets × 8-10 Reps)

  • Rotational Forward Lunges
    (3-4 Sets × 8-10 Reps)