DAY 4

Leg Lowering Unsupported

https://www.youtube.com/watch?v=caC-gV4nh4o
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST
DAY 4 CORE 1

Posterior Plank Mountain Climbers

https://www.youtube.com/watch?v=z_mj4MYFQLg
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 30s
DAY 4 CORE 2

REVERSE HIP THRUST 2-LEG

https://www.youtube.com/watch?v=B7VNTfhw7rs
SET 4
REPS 8
WEIGHT
TEMPO 4010
REST
DAY 4 A1

REVERSE LUNGE

https://www.youtube.com/watch?v=cfA133MhAYs
SET 4
REPS 8/8
WEIGHT 20kg+
TEMPO 4010
REST 60s
DAY 4 A2

1-LEG RDL w/ hip rotation

https://www.youtube.com/watch?v=LxPhlfDnXu8
SET 4
REPS 6/6
WEIGHT
TEMPO
REST
DAY 4 A active rest

HAMSTRING CURLS TOWEL 2-LEG / HOME

https://www.youtube.com/watch?v=IxWsh7KWEdA
SET 4
REPS 8
WEIGHT BW
TEMPO
REST
DAY 4 B1

BOX SQUAT 1-LEG / 1-DB (side)

https://www.youtube.com/watch?v=EmvwZJ_Y0z8
SET 3
REPS 8/8
WEIGHT 10kg
TEMPO
REST 60s
DAY 4 B2

Ankle dorsiflexion + INCLINE / standing

https://www.youtube.com/watch?v=w5CPd5xcSyQ
SET 4
REPS 6/6
WEIGHT
TEMPO
REST
DAY 4 B active rest

Copenhagen adduction

https://www.youtube.com/watch?v=KZMIND6LvRY
SET 3
REPS 8/8
WEIGHT BW
TEMPO
REST
DAY 4 C1

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 4
REPS 30s
WEIGHT 10/10kg
TEMPO
REST 60s
DAY 4 C2

Bretzel

https://www.youtube.com/watch?v=flHTanB_lyw
SET 3
REPS 6/6
WEIGHT
TEMPO
REST
DAY 4 C active rest