Workout overview
| 1A. Nordic hamstring curls |
| 1B. DB Bulgarian lunges |
| 2A. Shrimp squats |
| 2B. Dragon step-downs |
| 3A. DB curtsey lunges |
| 3B. DB sumo squats |
| 4A. Dragon flags |
| 4B. Low plank reaches |
| 4C. Plank sea saw |
| 4D. Superman hold |
| 4E. Hollow body hold |
Equipment needed: Nordic curls, dumbbells
Warm-up
| Exercise | Reps/Duration |
|---|---|
| A. Foam roll | 2 mins |
| B. Leg kicks (front-back) | 8 reps (ea) |
| C. Leg kicks (side-to-side) | 8 reps (ea) |
| D. Front elevated pigeon | 20 secs (ea) |
| E. Leaning ankle mobility | 20 secs (ea) |
| F. Banded clamshells | 15 secs (ea) |
| Exercise | A. Foam roll | B. Leg kicks (front-back) | C. Leg kicks (side-to-side) | D. Front elevated pigeon | E. Leaning ankle mobility | F. Banded clamshells |
|---|---|---|---|---|---|---|
| Reps/Duration | 2 mins | 8 reps (ea) | 8 reps (ea) | 20 secs (ea) | 20 secs (ea) | 15 secs (ea) |
1. Perform this superset for 4 sets with 2 min rest
| Exercise | Reps |
|---|---|
| 1A. Nordic hamstring curls | 10 reps |
| 1B. DB Bulgarian lunges | 12-15 reps |
| Exercise | 1A. Nordic hamstring curls | 1B. DB Bulgarian lunges |
|---|---|---|
| Reps | 10 reps | 12-15 reps |
2. Perform this superset for 4 sets with 2 min rest
| Exercise | Reps |
|---|---|
| 2A. Shrimp squats | 8 reps (ea) |
| 2B. Dragon step-downs | 8 reps (ea) |
| Exercise | 2A. Shrimp squats | 2B. Dragon step-downs |
|---|---|---|
| Reps | 8 reps (ea) | 8 reps (ea) |
3. Perform this superset for 4 sets with 2 min rest
| Exercise | Reps |
|---|---|
| 3A. DB curtsey lunges | 12 reps (ea) |
| 3B. DB sumo squats | 15 reps |
| Exercise | 3A. DB curtsey lunges | 3B. DB sumo squats |
|---|---|---|
| Reps | 12 reps (ea) | 15 reps |
3. Perform this circuit for 3 sets with 1 min rest
| Exercise | Reps |
|---|---|
| 4A. Dragon flags | 10 reps |
| 4B. Low plank reaches | 15 reps (ea) |
| 4C. Plank sea saw | 12 reps |
| 4D. Superman hold | 30 secs |
| 4E. Hollow body hold | 30 secs |
| Exercise | 4A. Dragon flags | 4B. Low plank reaches | 4C. Plank sea saw | 4D. Superman hold | 4E. Hollow body hold |
|---|---|---|---|---|---|
| Reps | 10 reps | 15 reps (ea) | 12 reps | 30 secs | 30 secs |
Cool-down
| Exercise | Duration/Reps |
|---|---|
| A. Front leg elevated hamstring stretch | 20 secs (ea) |
| B. Lunge complex | 20 secs (ea) |
| C. Straddle stretch | 20 secs |
| D. Figure 4 stretch | 20 secs (ea) |
| E. Deep squat hold | 20 secs |
| Exercise | A. Front leg elevated hamstring stretch | B. Lunge complex | C. Straddle stretch | D. Figure 4 stretch | E. Deep squat hold |
|---|---|---|---|---|---|
| Duration/Reps | 20 secs (ea) | 20 secs (ea) | 20 secs | 20 secs (ea) | 20 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
