WEEK 4 – Day 20, Saturday – 6th February 2021

Week 4 – Day 20

Warmup:
Aerobic Primer
45sec Row @ 75-80% x 5 sets
45sec Rest
*build your pace with each set
+
3-4 Sets – RUMP PUMP ⁣
10 Single Leg Hip Thrust/leg⁣
15 Heels Elevated Hip Thrust
15 Clamshells/side
https://youtu.be/qNjh-nePA0s Clam shell
https://youtu.be/3KKVWOATE-Q Single Leg hip thrust
https://youtu.be/D3RUyDZaDY0 heels elevated hip thrust
https://youtu.be/Jpy5PZTFVYw clam shell Plank

A1) Front Squat

4141; 5,5,5; rest 30sec
https://youtu.be/-iPN3LLg3Yo

A2) Staggered Stance Deadlift

3131; 5,5,5; per leg; rest 3mins
Use straps as needed for grip
https://youtu.be/pJcNzjZb14Q

B1) KB Rack Drop Lunge

20X0; 5-7/leg x 1 set; 3-5/leg x 2 sets; rest 30sec between legs; rest 90sec
https://youtu.be/wo7f8_6OosA

B2) Jefferson Curl

3131; 6-8reps; rest 90sec x 3
Keep loads light as you work these for the next couple weeks
https://youtu.be/NFXqqvZGAHY

C) Steady Grind

3min Box Jump Step Down 24/20″
rest 1min
3min Row at Damper 10
rest 1min
3min Goblet Tall Kneeling to Standing(35/26)
rest 1min
3mins Assault Bike
https://youtu.be/P9KY1d_86aI BJ step down
https://youtu.be/iWS4ratEbNU goblet kneel 2 standing