Exercise 1: Walking Lunge Superset
Weighted Walking Lunge x20 SUB: DB SUMO SQUAT X10
Bodyweight Walking Lunge x20 SUB: BODYWEIGHT SUMO SQUAT X10
3 sets
Exercise 2: Heels Elevated Pause Goblet Squats SUB
Heels Elevated Rack Hold Front Pause Squats x10
3 second pause at bottom, no pause at top
3 sets
Exercise 3: Split Squat Dropset SUB Goblet Squat with 3 Pulses
Do all on one side, then switch to other leg:
-Weighted Split Squats or Bulgarian Split Squats x5 Weighted Goblet Squat with 3 Pulses x10
-Drop weights
-10 more bodyweight on that same leg, then switch SUB Bodyweight Squat with 3 Pulses x10
3 sets
Up Next in Month 1
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M1 At Home Shoulders
Tri-Set x3:
DB Front Raise (standing) x10
DB Lateral Raise x10
Half Kneeling DB Rear Delt Row x10/sideSingle set:
Half Kneeling Arnold Press 3x10/side SUB: SEATED ARNOLD PRESS 3X10/SIDE -
M1 At Home Triceps
Triceps Kickbacks 3x10/arm
DB Explosive Extensions from Floor 3x10
Triceps Pushups 3x10, last set to failure
