Equipment needed:
Small hip band/booty band
Dumbbells
Barbell + barbell pad (optional)
Bench/step
Superset 1: Glutes
Banded Lateral Walks x20/way x2
Banded Glute Bridge -10 second iso hold + 10 bridges x2
Superset 2: Glutes
DB or Barbell Hip Thrust x10
DB Hip Thrust 3013 x10
Superset 3: Chest
DB Bench Press 3030 x10
DB Pec Fly 3030 x10
Superset 4: Chest
DB Crush Grip Bench Press x10
DB Twist Bench Press x10
Superset 5: Abs
Levitation Crunch x10
Swipers x10
Superset 6: Abs
Hollow body hold x10 seconds
Bicycle Crunch x10
Up Next in Month 4
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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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