EMMA KURUC DAY 3

LB BILATERAL

ROLLOUT AB WHEEL

https://www.youtube.com/watch?v=Wqi4sUqPEdc
SET 4
REPS 15
WEIGHT
TEMPO
REST
CORE 1

SB Pike

https://www.youtube.com/watch?v=r03_FAt8xq8
SET 4
REPS 15
WEIGHT
TEMPO
REST
CORE 2

Leg Lowering Unsupported

https://www.youtube.com/watch?v=caC-gV4nh4o
SET 4
REPS 12/12
WEIGHT
TEMPO
REST 60s
CORE 3

BACK SQUAT BB

https://www.youtube.com/watch?v=0jro6tAaiak
SET 4
REPS 15 12 10 8
WEIGHT
TEMPO 301
REST
A1

HIP THRUST BB 2-LEG

https://www.youtube.com/watch?v=Gm3N71_27Ts
SET 4
REPS 15 12 10 8
WEIGHT
TEMPO 301
REST 60s
A2

NORDIC HAMSTRING

https://www.youtube.com/watch?v=nCBgrj-uaQA
SET 4
REPS 15 12 10 8
WEIGHT
TEMPO 301
REST
B1

SQUAT 2-DB

https://www.youtube.com/watch?v=AS5jPGkU7sE
SET 4
REPS 15 12 10 8
WEIGHT
TEMPO 301
REST 60s
B2

Lateral Lunge DB to 1L Stance

https://www.youtube.com/watch?v=8Tat94IoWzQ
SET 4
REPS 15 12 10 8
WEIGHT
TEMPO 301
REST
C1

GLUTE HAM RAISE

https://www.youtube.com/watch?v=Nna5pnbWdiM
SET 4
REPS 15 12 10 8
WEIGHT
TEMPO 301
REST 60S
C2

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 4
REPS 30S
WEIGHT
TEMPO
REST
D1

Copenhagen ISO Hold

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 4
REPS 30S
WEIGHT
TEMPO
REST 60S
D2

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 4
REPS 15 12 10 8
WEIGHT
TEMPO
REST
D3