Problem Day 1: Sculpted Legs and Booty

Gear: weighted objects, elevated floor
Format: carry out every transfer for advised reps/time, repeat circuits for 3 rounds

Soar Squats (0:30)

• Start standing with ft hip distance aside, core braced, and chest upright.
• Ship your hips again as you come right into a squat, bracing your core and conserving your chest up, permitting your knees to trace in step with your toes.
• Powerfully drive by way of your heels to leap and land evenly with a braced core and evenly distribute your weight alongside every complete foot whereas permitting your hips and knees to bend to soak up pressure.
• Repeat for allotted time.
• MOD: Make this low influence by eradicating the leap and performing a physique squat, driving by way of the heels to face and squeezing your glutes on the prime.
• You may as well use a chair/sofa to information your squat kind.

Circuit 1:

Paused Squats (8-12)

• Start by standing together with your ft about hip distance, core braced and holding a weighted object in every hand.
• Brace your core and ship your hips again, conserving your chest up tall (don’t bend ahead), weight again in your heels and knees monitoring in step with your toes.
• Pause on the backside of the squat for 3 seconds.
• Drive by way of your heels, squeezing your glutes to energy again to standing.
• Repeat on your max reps.
• MOD: Full this train with body weight solely and/or use an elevated floor behind you as you squat to information your kind.

Single Leg Deadlifts (8-12)

• Start by standing together with your ft staggered at hip-width distance, proper foot in entrance, left in again.
• Maintain a weighted object in every hand, your core braced and shoulders again and down (as in the event that they have been towards a wall), and hold about 80% of your weight within the entrance foot.
• Sustaining sq. hips to the wall in entrance of you, push your hips again and hinge ahead so far as you possibly can whereas sustaining a flat again, barely bending your proper knee and conserving the weighted objects near your shins.
• Drive by way of your complete entrance foot to return again to standing, urgent your hips ahead, feeling your glutes working by way of this carry, and be aware of not leaning again on the prime.
• Repeat on your max reps and change sides.
• MOD: Hold each ft planted and carry out a Romanian Deadlift – hinging on the hips with a flat again, conserving the weights in near your shins, and driving by way of your ft to return again as much as standing.

Soar Squats (0:30-0:45)

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Circuit 2:

Hip Thrust (pause) (8-12)

• Sit your self on the mat in entrance of your bench (or sofa/chair/ottoman) and place a weighted object in your hip creases.
• Press your self up together with your elbows and ft to place your again towards the elevated floor; the sting of the floor needs to be on the base of your shoulder blades. Your knees needs to be aligned over your ankles, together with your ft planted on the mat.
• Brace your core and drive by way of your heels to carry your hips and weighted objects in the direction of the ceiling, knees monitoring in step with the toes, squeezing your glutes and pausing for as much as 3 seconds on the prime.
• Drop your hips again down towards the mat with management and repeat on your max reps.
• MOD: Carry out this train with out weighted objects.

Single Leg Calf Raises (8-12)

• Stand together with your ft hip distance aside, core braced, chest up, shoulders again and down (as in the event that they have been towards a wall), and a weighted object in every hand at your shoulders or by your sides.
• Kickstand your proper foot barely in entrance of your left so that the majority of your weight is in your left foot.
• Raise your left heel off of the mat as excessive as you possibly can with management, then slowly decrease it again down (be aware that you simply’re not shifting your weight aspect to aspect or leaning ahead).
• Repeat on your max reps and change sides.
• MOD: Take away the weighted objects and full this transfer with body weight solely.