Equipment needed:
Dumbbells
Bench/Step
Superset 1: Quads, Hams, Glutes
Goblet Squat x10
DB RDL x10
Superset 2: Quads, Hams, Glutes
Bulgarian Split Squat x10. SUBSTITUTE: DB Sumo Squat x10
Single Leg Deadlift x10. SUBSTITUTE: Staggered Stance RDL x10/leg
Superset 3: Quads, Hams, Glutes
Step Up x10/leg. SUBSTITUTE: Banded Goblet Squat x20
Reverse Lunge off Step x10/leg. SUBSTITUTE: DB Romanian Deadlift x20
Superset 4: Calves
Single Leg Calf Raise x10 3030 tempo
Straight into Pulses at Top x10
Up Next in Month 4
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M4 At Home Day 2 - Back & Biceps
Equipment needed:
Giant Band (pull up assist band)
Something to anchor band on
Dumbbells
Bench/StepSuperset 1: Back
Superman x10 seconds
Giant Band Single Arm Row x10/sideSuperset 2: Back
Bent Over DB Rows x10/arm
Band Face Pulls x10Superset 3: Biceps
DB Biceps Curls x10
Hammer Curls x10S...
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M4 At Home Day 3 - Glutes, Chest & Abs
Equipment needed:
Small hip band/booty band
Dumbbells
Barbell + barbell pad (optional)
Bench/stepSuperset 1: Glutes
Banded Lateral Walks x20/way x2
Banded Glute Bridge -10 second iso hold + 10 bridges x2Superset 2: Glutes
DB or Barbell Hip Thrust x10
DB Hip Thrust 3013 x10Superset 3: Chest
... -
M4 At Home Day 4 - Shoulders & Triceps
Equipment Needed:
Dumbbells
Kettlebells (optional)
Bench (optional)
Giant Band/Pull Up Assist BandSuperset 1: Shoulders
Half Kneeling Arnold Press x10
Single Arm Overhead Press x10 to Waiters Walk x20 steps/sideSuperset 2: Shoulders
Front Raise x10
Bent Over Single Arm Rear Delt Raise x10/arm...
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