Weeks 7 & 8

Warm up – pick 1 of the following:

A. 15 minute run
B. Stair master level 5-7 for 15 minutes (try not to hold railings)
C. Treadmill with incline at 8 and speed at 3.0 (try not to hold railings) for 15 minutes

Legs: Day 1

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded donkey kicks 3×20
Banded Hip extensions 3×15 (3 second hold each rep)
Floor glute raises 3×20
Banded side steps 3×1 minute

 

Back squats 4×15
Bulgarian squats 4×12
Hip thrust 4×15
Rocket jumps 4×15

 

Hip abductors 3×15
Forward lunges 3×15 each leg
Reverse lunges 3×15 each leg
Pulse squats 3×20

 

Leg curls 3×15
Leg extensions 3×15
Side lunges 3×12
Burpees 3×10

 

Stretch: 10 minutes

 

Chest: Day 2

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded donkey kicks 3×20
Banded Hip extensions 3×15 (3 second hold each rep)
Floor glute raises 3×20
Banded side steps 3×1 minute

 

Barbell front raise 3×10
Dumbbell side raise 3×10
Rear delt flies 3×10

 

Dumbbell incline bench 3×10
Dumbbell flat bench 3×10
Push ups 3×8

 

Burpees 3×10
Hip thrust 4×12
Pulse squats 4×12

 

Stretch: 10 minutes

 

Back: Day 3

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded donkey kicks 3×20
Banded Hip extensions 3×15 (3 second hold each rep)
Floor glute raises 3×20
Banded side steps 3×1 minute

 

Cable pull over 3×12
Dumbbell rows 3×12
Barbell rows 3×12

 

Dumbbell deadlifts 3×12
Good mornings 3×12
Hip abductors 3×12

 

Burpees 3×12
Hip abductors 4×12
Pulse squats 3×12

 

Stretch: 10 minutes

 

Legs: Day 4

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded donkey kicks 3×20
Banded Hip extensions 3×15 (3 second hold each rep)
Floor glute raises 3×20
Banded side steps 3×1 minute

 

Back squats 4×12
Bulgarian squats 4×10
Hip thrust 4×12

 

Hip abductors 4×12
Forward lunges 4×12 each leg
Reverse lunges 4×12 each leg
Pulse squats 4×15

 

Leg curls 21 reps
Leg curls 18 reps (incr. weight)
Leg curls 15 reps (incr. weight)
Leg curls 12 reps (incr. weight)
Leg curls 10 reps (incr. weight)
Leg extensions 21 reps
Leg extensions 18 reps (incr. weight)
Leg extensions 15 reps (incr. weight)
Leg extensions 12 reps (incr. weight)
Leg extensions 10 reps (incr.weight)
Side lunges 4×12
Burpees 4×8

 

Stretch: 10 minutes

 

Shoulders/Arms: Day 5

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded donkey kicks 3×20
Banded Hip extensions 3×15 (3 second hold each rep)
Floor glute raises 3×20
Banded side steps 3×1 minute

 

Push press 3×12
Front raise 3×15
Side raise 3×15

 

Dumbbell curls 3×15
Skull crushers 3×12
Dumbbell Upright rows 3×12

 

Cable curls 3×15
Tricep extensions 3×12
Push ups 3×10

 

Stretch: 10 minutes

 

Rest: Days 6 & 7

Stretch: 10 minutes