4.4.26 Posterior Lower Body
Glutes & hamstrings focused lower body strength with a 10 minute finisher
Duration: 60-75 minutes
Equipment: Barbell, med ball, dumbbells, cardio
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5 rounds:
6-8x per side B-Stance Barbell Good Mornings
8x Lunge Wall Balls (sub for lunge DB thrusters)
Finish both sides of the good mornings before moving on to the wall balls
Rest 90 seconds in between rounds
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5 rounds:
6-8x Barbell RDL
8x Dual DB Snatch
Rest 90 seconds in between rounds
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5 rounds:
6-8x Barbell Hip Thrust
8x Wall Balls (sub for DB Thrusters)
Rest 90 seconds in between rounds
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3 rounds per side:
15x Plate Abduction Kicks
10x Curtsy Lunge to Knee Drive
Finish both exercises on one side before moving to the other side
Rest 90 seconds in between rounds
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Finisher
10min AMRAP
30 seconds Ski / Row / Air Bike
30 Flutter Kicks (right + left = 1)
30 seconds rest
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