Apple Bottom
Apple Bottom
STRENGTH
1. Dumbbell Romanian deadlift
3-4 x 4-8
Rest 2 minutes
Suggested filler: Half kneeling wall rainbow with rotation x 5-10 RL
2A. Suitcase reverse lunge
3 x 8-10 RL
2B. Feet elevated bodyweight hamstring bridge
3 x 10-12
Rest 60-90 seconds
3A. Banded single leg hip extension
2-3 x 10-15 RL
3B. Side plank hold with one foot on wall
2-3 x 5-6 breaths
Rest 30-60 seconds
IF TIME CARDIO FINISHER:
Perform 12 reps each, 10 reps each, 8, 6, 4, 2. If time, burn out with a final set of 12.
- Step up with knee drive
- Drop squats