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  • Writer's picturemarcus watson
    • Jul 1, 2020
    • 1 min read

Workout 21

Updated: Aug 3, 2020



Hip thrust bodyweight-Perform 15 reps with squeeze at top.

https://www.youtube.com/watch?v=txSvB80q47U


Bird dog-Perform 10 reps each side

https://www.youtube.com/watch?v=DyzbY1yz7fM&list=UUyu__s6zkPDYgw4AUxsXIHg&index=28


Side lying clamshell-Perform 12 reps each side

https://www.youtube.com/watch?v=Tgx2YH8L2HY


Compete 3 rounds



 

A1. Bodyweight Squat- Perform 5 squats then pause at the bottom on the 5th rep. Perform 4 squats then pause at the bottom on the 4th rep. Repeat this order until you get to 1

https://www.youtube.com/watch?v=gzMAxLb3R0o


A2. Plank- Perform 45-60 second

https://www.youtube.com/watch?v=9BEm0jdoT6g


Complete 3 sets


 

B1. Plank to knee/elbow- Perform 10 reps each side

https://www.youtube.com/watch?v=9AEWxvQXq2M


B2. Alternating Lunge- Perform 45 seconds of lunges

https://www.youtube.com/watch?v=3OIojYwfaFc

Complete 3 sets



 

C1. Russian twist- Perform 12 reps each direction

https://www.youtube.com/watch?v=6tc6621eDSE


C2. Rear foot elevated split squat - Perform 8 reps each side

https://www.youtube.com/watch?v=MYgd_oOo3PQ


Complete 3 sets


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