Legs and Core
Week: One Two Three Four Five Six
Week Four-Day Two
5 Supersets
Jump Squat with Dumbbell » 10 reps
Leg Lift with Pause » 15 reps
Repeat above two excercises 5x then continue below
4 Supersets
Cable Internal-External Hip Rotation » 8-10 reps each side
Anti-Rotation Cable Side Step » 8-10 reps each side
Repeat above two excercises 4x then continue below
3 Supersets
Stability Ball Hamstring Curl » 12 reps
Stability Ball Edge-to-Edge Plank » 8-10 reps each side
Repeat above two excercises 3x then continue below
2 Supersets
Dumbbell Rotational Squat » 8-10 reps each side
Farmer Carry » 30-40 seconds each side
Repeat above two excercises 2x then continue below
1x
2-Up 1-Down Prone Hamstring Curl » 8-10 five- to seven-second negative reps