Week 4 - Day 3 | Lower Body Strength + Core

Warm-up

• 1 min high knees
• 10 bodyweight reverse lunges (per leg)
• 10 fire hydrants (per leg)
• 10 superman holds

Workout

1. Dumbbell Sumo Deadlifts: 4 sets of 6-8 reps
2. Dumbbell Bulgarian Split Squats: 4 sets of 6-8 reps per leg
3. Dumbbell Hip Thrusts: 4 sets of 6-8 reps
4. Dumbbell Lateral Lunges: 4 sets of 6-8 reps per leg (tempo: 2-1-2)
5. Dumbbell Windmills: 3 sets of 8-10 reps per side
6. Plank with Dumbbell Drag: 4 sets of 30-45 seconds
7. Dumbbell Russian Twists: 4 sets of 15-20 reps

Accessory Work

• 2 sets of 12 dumbbell single-leg calf raises (per leg, tempo: 2-1-2)
• 2 sets of 12 dumbbell goblet squats (tempo: 2-1-2)

Extra Work

• 2 sets of 20 jump lunges (per leg)
• 2 sets of 20 plank jacks

Cool-down

• Standing Hamstring Stretch: 30 seconds each leg
• Seated Glute Stretch: 30 seconds each side
• Kneeling Hip Flexor Stretch: 30 seconds each side
• Happy Baby Pose: 1 minute