Legs and Core
Week: One Two Three Four Five Six
Increase load to your weights 10-15% from week three.
Week Five-Day one
5 Supersets
Dumbell-Catch Squat » 10 reps
Dumbbell Pull Through » 10 reps
Repeat above two excercises 5x then continue below
4 Supersets
Romanian Dead Lift with Dumbbell » 10 reps
Dumbbell Pull Through » 5-6 reps each side
Repeat above two excercises 4x then continue below
3 Supersets
Explosive Hip Exchanges » 5 reps each side
Short Trunk Rotations with Band » 10-12 reps each side
Repeat above two excercises 3x then continue below
2 Supersets
Full Sit Ups » 12 reps
Single Leg Explosive Hip Thrusts » 5-6 reps each side
Repeat above two excercises 2x then continue below
1x
Boxer Speed Squats » 30 seconds each side