DAY 2

[D2] 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)

  • Kettlebell Swings
    (3-4 Sets × 8-10 Reps)

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

Round 1

  • Trap Bar Deadlift*
    (3-4 Sets × 8-10 Reps with the weekly emphasis on lifting phase)

  • Banded Hip Thrusts
    (3-4 Sets × 8-10 Reps)

Round 2: Main lift

  • Copenhagen Planks
    (3-4 Sets × 8-10 Reps) 20-seconds each side

  • Isometric Lunges
    (3-4 Sets × 8-10 Reps) 20-seconds each side

Round 3

  • Contralateral Cable Pulls
    (3-4 Sets × 8-10 Reps)

  • Single-Leg Hip Bridges
    (3-4 Sets × 8-10 Reps) 20-seconds each side

Round 4