marcus watson
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