Legs and Core
Week: One Two Three Four Five Six
Week four-Day one
5 Supersets
Barbell Squat with Band » 8-10 reps
Isometric Lunge Hold » 25 seconds each side
Repeat above two excercises 5x then continue below
5 Supersets
Static Lunges with Slight Forward Lean » 8-10 reps
Side Plank with Dumbbell » 15-20 seconds hold each side
Repeat above two excercises 5x then continue below
5 Supersets
Hip Rotation with Dumbbell » 6-7 reps each side
Stability Ball Plank with Jab » 5-6 reps each side
Repeat above two excercises 5x
Allow a day for these muscles to recover.