Week 6 - Day 3 | Lower Body Power + Core

by Chris Pruitt

Warm-up

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

Workout

  1. Dumbbell Squat Jumps: 5 sets of 6-8 reps
  2. Dumbbell Split Jumps: 5 sets of 6-8 reps per leg
  3. Single-leg Dumbbell Romanian Deadlifts: 4 sets of 8-10 reps per leg
  4. Dumbbell Skater Hops: 4 sets of 8-10 reps per side
  5. HIIT: 40 seconds of Dumbbell Thrusters, 20 seconds rest, 8 rounds

Accessory Work (Superset)

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

Extra Work (Circuit)

  • 2 rounds: 20 bicycle crunches, 30 plank jacks, 40 leg raises

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