CONTROL
Day 5
More Days
LEGS x CORE x BALANCE
Download PDFDynamic Warm Up:
Sets: 2
= Super Set
Side Body Bends
10
Reps
3 Leg Dog Hip Openers
10
Reps
Figure 4 Rocks
10
Reps
Phase 2:
Sets: 3
Lunge > Knee Drive
10
Reps
Phase 3:
Sets: 3
Single Leg Hip Thrust
10
Reps
Single Leg RDL
10
Reps
Straight Leg Oblique Crunch
10
Reps
Phase 4:
Sets: 3
Leg Press (Close Stance)
10
Reps
Phase 5:
Sets: 4
Squats
10
Reps
Dead Hang
10
Reps
Phase 6:
Sets: 2
Extended Plank
20
Reps
Bicycle Crunch
20
Reps
Cossack Squat
20
Reps
Phase 7:
Sets: 2
Water Fall Leg Lifts
10
Reps
Farmers March
20
Reps