PUMP
Day 5
More Days
Legs / Shoulders / Core
Download PDFDynamic Warm Up
Sets: 2
= Super Set
Walkouts
10
Reps
Thread the Needle
10
Reps
3 Leg Dog Hip Openers
10
Reps
Phase 2:
Sets: 2
Single Leg Hip Thrusts
10
Reps
Waterfall Leg Lifts
10
Reps
Shoulder Cars
10
Reps
Phase 3:
Sets: 4
Squats
12
Reps
Phase 4:
Sets: 3
Cossack Box Squat
10
Reps
Phase 5:
Sets: 3
Face Pulls
10
Reps
Push Up Position Squat
15
Reps
Phase 6:
Sets: 3
Hamstring Curls (Swiss ball or machine)
10-15
Reps
Staff Shoulder Press
10-15
Reps
Bicycle Crunch
10-15
Reps
Phase 7:
Sets: 4
Leg Extensions
10
Reps
Front > Lateral Raise
15
Reps