SESSION 3

GLUTEUS + ABS + LEGS

SESSION 3

GLUTEUS + ABS + LEGS

1. ACTIVATION

4 EXERCISES. NO REST. REPEAT ACTIVATION BLOCK x2

JUMPING JACK

10 REPETITIONS

SQUATS

10 REPETITIONS

HIP THRUST

20 REPETITIONS

SPRINT

10 REPETITIONS 

NO REST

REPEAT 2 TIMES ACTIVATION BLOCK

2. LEG EXERCISES

7 EXERCISES. 40 SEC REST. REPEAT x3 EACH EXERCISE. 

  KNEE UP

20 REPETITIONS 

REST 40»

3 SERIES

  HOLD SQUAD

15 REPETITIONS 

REST 40»

3 SERIES

  DEEP SQUAD

20 REPETITIONS 

REST 40»

3 SERIES

  KNEE RAISES

15 REPETITIONS 

REST 40»

3 SERIES

  BACK LEG LIFT

15 REPETITIONS 

REST 40»

3 SERIES

  JUMPING SQUAD

15 REPETITIONS 

REST 40»

3 SERIES

  LATERAL LEG

15 REPETITIONS 

REST 40»

3 SERIES

3. ABS CIRCUIT

4 EXERCISES. 60 SEC REST AFTER CIRCUIT. REPEAT CIRCUIT x3 

  1/4

ABS 

  1/4

ABS  

10 REPETITIONS 

  2/4

ELEVATED LEGS 

  2/4

ELEVATED LEGS  

10 REPETITIONS 

  3/4

PLANK KNEE

  3/4

PLANK KNEE  

10 REPETITIONS 

  4/4

PLANK LEG LIFT

  4/4

PLANK WITH LIFT LEG  

10 REPETITIONS 

REST 60»

REPEAT CIRCUIT x3 

CONGRATS, LEGANZ HERO!

CONGRATS, LEGANZ HERO!