DAY 1: LEG DAY

Jenna > Week 1


WARMUP (1x):

SL Depth Squat x8/e

Side Plank Adduction (Hold) x(:15)/e

Physio-Ball Knees-To-Chest x8-12

Lateral Side Lunge x8/e

Machine Seated Abduction x8

Mini-Band Kickbacks x8/e

Mini-Band Lateral Low-Walks x10e

Mini-Band Squat Hops x 8-12


FOAM ROLL:

Glutes, IT Band, Hip-Flexor


ROUND 1 (3x):

DB Goblet Squat x12-15

DB SA Bent-Over Row x8/e

Crossover Stepback Lunge x6-8/e


ROUND 2 (3x):

Goat-Bag Back Extension x8-12

DB Zottman Curls x5-8

Machine Quad Extension x12-15


ROUND 3 (3x):

Arc/Treadmill Run x(:15)

Machine Ham Curl (SL-Ecc) x8/e

Plate-Loaded Seated Calf Raise x15-20



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Jenna > Week 1 WARMUP (1x): Arc/Elliptical Jog x(3:00) Cable External x8-12/e Cable 1/2-Kneeling SA Row x6-8/e DB SA Upright Row x8 Plate Alt. Dead-Bug x8/e Band Overhead Fly x6-8 Mini-Band Wall Taps

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