Day 11
Warm-up #1
10 Jumping Jacks
10 Frankenstein Walks (walking hamstring stretch)
10 Jumping Jacks
10 Walking Quad Stretches
10 Jumping Jacks
10 Walking Knee Hug Stretches
10 Jumping Jacks- arms in front
10 Fwd/Back Hand Steps (pushup position, step hands up, up, back, back)
10 Jumping Jacks- arms in front
10 Side/Side Hand steps (pushup position, step hands out, out, in, in)
10 Jumping Jacks- arms in front
10 Pushups (modify if necessary)
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Lower Body Strength
Squats– warm-up with 2 sets of 10 at light weight
4 sets of 6 reps (just like the bench press on Monday, increase the weights, if you can. If you’re new to these exercises, proceed with caution. Always have a spotter.)
RDL– (romanian deadlift)
4 sets of 8 reps
Reverse Lunges
3 sets of 6 each leg
Speed Skater Hops- 3 sets of 10 each leg
Glute Bridges- 2×10
Supermans- 2×15
Crunches- 3×20
Calf Raises- 3×20
